5x5 push jerk

Warm up(8)
2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(20)
On the 2:00, repeat 10x
100m run
5 body builders

Finisher
50 double crunch
1:00 quad stretch

1 min max devilspress

Max reps dumbell snatch in 1min.

• 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