3-minute Echo bike + 3-minute Row
+

2 rounds
5 Inchworms
10 Banded KB swings
5 Deck squats
10 Tension swings
50 Speed rope skips
+
2 rounds @ increasing pace
3 KB clean and jerks
6 Wall balls
12 Double-unders
9 Power snatches
6 Bar-facing burpees
3 Bar muscle-ups
1:00 Row between rounds

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 65% of 1RM Back Squat
Set #2 – 4 Back Squats @ 70% of 1RM Back Squat
Set #3 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 70% of 1RM Back Squat
Set #5 – 4 Back Squats @ 75% of 1RM Back Squat
Set #6 – 2 Back Squats @ 80% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 75% of 1RM Back Squat
Set #8 – 4 Back Squats @ 80% of 1RM Back Squat
Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

A,
Explosive Strength:
5-4-3-2-1 Box Jump (build up ..as high as possible each sets)
Single Leg Broad Jumps 10m/leg

B,
Strength:
3-4 sets:
KB Single Leg Deadlift 12/12-10/10-8/8-6/6
(ascending weight)
Single Leg Box Squat or Pistol Squat 6/6 @bw or light KB

C, WOD: AMRAP 8 MINS
40 Partner Medball Sit Hold with Twist
250 m Bike (YGIG)
40 Partner Medball Squat Pass
500 m Bike
40 Partner Medball Russian Twist
750 m Bike

*Bike +250 m

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%

Front squat
- 6 x 2 @80%

10-8-6-4-2
Cluster
Bar faceing burpee
@40-50-60-70-80kg

Week 1/16: Inverted Juggernaut Method
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

00:00-15_00 warmup
TARGET: ankles, wrists, rotations, balance, move sideways/backwards/rotating

15:00-25:00
10 Jefferson curl + squat
10 Deep squat + back fleaxion and extension with DB
5+5 Split stance thoracic rotation

25:00-40:00
10+10 Hip external rotation
10-20 Banded hipflexors + hollow hold
5+5 Cossack squat into knee tap
10-20 Tibia raise

40:00-55:00
5+5 Feet supported shoulder circles
10+10 Shoulder extension from box
10 Shoulder external rotation (wall slide) with band
45sec Single arm dead hang (alternating)

55:00-60:00
30s Quadruped neck extension and rotation
10+10+10 Neck side lifts + neck abs

Split Jerk 2x3 + 4x2