A.
2 rds:
10 Air squats
10 Sit ups
10 Lunges
10 Mountain climbers
10 Push ups

Mobility:
- Lunge complex
- Shoumders
- Ankles/Calves
- Pigeon stretch
- Couch stretch

B.
4-5 rds:
3-5/hand Turkis Get up
6-8 Walk outs (Inch worm)
6-10 Pistol squats

C.
AMRAP 10min.:

Right hand:
4 One hand Power snatch (w/ db)
4 Push jerk
4 OH-lunges

Left hand:
4 One hand Power snatch (w/ db)
4 Push jerk
4 OH-lunges

Bodybuilding circuit

Tempo circuit

4 Rounds, rest as needed!

1) 8 – 12/side Goblet DB/KB Cossack squat @ Tempo 2020
2) 8 – 12/side DB/KB Single leg RDL @ Tempo 3012
3) 8 – 12/side Single arm DB/KB Rotational row @ Tempo 3012
4) 8 – 12/side Single arm DB/KB Floor press @ Tempo 3012

Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
Tempo (3012). 3-seconds down, no pause at the bottom, fast up, 2-second pause at the top

4 RFQ:

15 see saw ring planks
20 Hollow rocks
25 banded pull aparts

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols

• 1 min rest

1. AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats

• 1 min rest

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols

• 1 min rest

1. AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats

• 1 min rest

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols

5 x 3 pausing thrusters
- 3 sec pause

1 Pausing Clean Deadlift
1 Tempo Clean pull
1 Clean Pull

EMOM25

1. Single arm alternating DB Devils press
2. Single arm alternating DB Thruster
3. Single arm alternating DB Snatch
4. Burpee over DB
5. Rest

Front Squats & Back Squats

3 sets of

5 front squats followed by 7 back squats
@60-70% from front squat 1rm

*Start with 5 front squast than quick re-rack into back squats. We will continue this progress into heavier weights with smaller rep range. Do not go too heavy!
Rest 2-3 minutes between sets.

60 min emom with partner
Minimum 12 burpees per person per minute

12min otm every 2min
Squat clean+hang squat clean
2 jerks