A,
Pause Front squat
5x3 reps
- 3 sec pause at botttom position
- find the heaviest triple and do 4 more sets with the same weight

B,
Olympic Squat 1x15, using heaviest weight for the set
Weighted GHD hip extension 10-10-10,

Olympic Squats:
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

C,
2 rounds for time of:
30 Kettlebell Swings@32/24kg
30 Burpees Over Kettlebell
Goblet Lunge + Lunge + Squat x 30m
30 Toes-to-bars
30 L Arm Kettlebell Push Press
30 R Arm Kettlebell Push Press

Goal: sub 25 mins

8rft:

250/200m row
32 DU
16 push ups
8 Strict pull ups

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps: 3 x 20. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Basic conditioning

3 rounds:

3 min bike
30 pushup
3 min row
30 situp
3 min ski
30 snatch/thruster 30/20kg

For time in team da 2
5 rds
15 clean and jerk 40kg
20 hspu
3 rds
12 clean and jerk 50kg
15 hspu
1 rds
9 clean and jerk 60 kg
10 hspu
Cash out 500 m run together

Push press 3x2/ rest as needed
Go heavy!

Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
40 power snatch 35/25kg
40/30cal bike
2min rest
40 Ohs
40/30cal bike
2min rest
40 thruster
40/30cal bike
2min rest
20 power snatch
20/15cal bike
1min rest
20 Ohs
20/15cal bike
1min rest
20 thruster
20/15cal bike

For time

• 50 deadlifts
• 40 pull-ups
• 30-calorie row
• 20 chest-to-bar pull-ups
• 10 squat cleans

♀ 125 lb
♂ 185 lb

Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu