• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

Back Squat - find your daily max of 4

A,
Stiff Legged Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Holbrook"
10 rounds, each round for time, of:
5 Thrusters, @52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.
Goal: unbroken sets

C,
50-40-30-20-10 reps, for time of:
Assault Bike Calorie

Alternate back and forth with a partner OR rest the same amount as your work set time.

D,
3 rounds for quality of:
15 Hip Extensions
6 L/6 R Kettlebell Cossack Squats, pick load

Complete 2-3 rounds.

Upper-back Triset: 3 x 10 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Power clean + 2 push jerks

75-80% of daily max

Daily max for

Power clean + push jerk

10min time cap

5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

For time
9 Mu/pull-up
18 T2b
27 kb swing 32/24kg
36 cal ski
72 sit-up

3 rounds:
6-8 weighted pull-ups
10-12 db seated shoulder press
Max rep hspu (vara 1-2)

3 rounds:
1 käden kulmasoutu