1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

12 Min AMRAP

20 Black Banded Pull UPs
20 Deadlift @105
20 HSPU with 35
20 Double DB Power Cleans @30

Every minute on the minute
10 min total

Front squat 1x3

AMRAP 15'
ASCENDING BY 1 REP EVERY ROUND OF:
OVERHEAD SQUAT 50/35 40/20
HSPU OR PIKE PUSH-UPS

20min amrap with partner
24 cal row
18 t2b
12 snatch 60kg/35kg
6 bar over burpee(both do 6)

5 x 2, low hang

Amrap 12 min
Every minute 3x wallball

1-2 rope climb
3-4 wall climb
5-6 T2B/R
7-8 Ring row
20 DU/ 20 s dip hold

A1: Back squat 5-5-5
A2: Lat pull downs 3set
B1: Bench press 3set
B2: Nordic curls 3x6
C: DB Shoulder flys 3set

Mixed intervals:

8 min amrap:
1,2 km hill trail run for time or max calorie row

rest 4 minutes

8 min amrap:
buy in: 800 m run or 40/30 cal ski
then
20 KB swings 24/16 kg
20 sit ups

rest 4 minutes

8 min amrap:
800/600 m bike
10 barbell SDLHP 30/20 kg
8 bar over burpees