21-15-9 reps for time of

Bench presses
Squat cleans

♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean

Tempaus

3-3-2-2-1-1

9 min TBT:
V-ups/situps
Lunges
mountain climbers

1 min rest

9 min TBT
floor back extensions
air squats
groiners

1 min rest

9 min TBT
hollow rocks
no weight SL DL (alternating?)
hindu pushups

1 min rest

9 min TBT
flutter kicks
cossack squats
burpees

(39 min)

2 round
3 ring mu
16m dumbell walking lunge braccio destro
2 ring mu
16m dumbell walking lunge braccio sinistro
1 ring mu

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds for quality
8+8 one leg deadlifts
10 hip extensions with barbell (shoulders on a bench)
10+10 KB front rack reverse lunge from the plate (10-20cm)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds

Core
3 rounds
20 sec Ring one hand plank (Right)
40 sec rest
20 sec Ring one hand plank (Left)
40 sec rest

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
Amrap 16
800m run buy in then amrap the following in the time remaining:
8 db deadlifts 35/20-challenge-60/45
8 step ups-challenge-box jumps
8 db push press 35/20-challenge-60/45

Opt(12)
1000m row
4x1 bk squat-tempo 3-2-1-1
5x5 bk extension
work up to moderate 3 front squat

Finisher
50 double crunches
1:00 min hamstring stretch

4x6
Rest 2-3min...

Tabata erg (bike, ski, row or Air bike)