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

• 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)

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)

75 Turkish Get Ups (13k DB)

After every 5 TGU do 3 Burpees.

Tempaus

3-3-2-2-1-1

21-15-9 reps for time of

Bench presses
Squat cleans

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

10min Amrap:
5 punnerrusta
10 situppia
15 kyykkyä

5 Rounds not For Time:
50' Handstand Walk
50' Yoke Carry

Yoke Weights:
Males: 280-320-360-400-440
Females: 200-230-260-290-320

Kilos:
Males: 127-145.5-163-181-200
Females: 90-104.5-118-131-145.5

120 min
Warm up for 25 min

1.HSW
- 20 m

2.MU
A. Drills

B. EMOM5: 1 MU

C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
2 Ring muscle ups

Total of 35 muscle ups

3.Back squat
Sets of 5 up to 75 % effort

4.Accessory
A. 3 min/side Banded hip distraction

B. Hip flexion box lift off 3x6+6

C. Hip airplane 3x6+6

AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row