Hollow Rock for 1 Minute
(Lie on your back, place your arms overhead, and rock smoothly
back and forth like a rocking chair.)
Arch Rock for 1 Minute
(Lie on your stomach, place your arms overhead, lift your heels
with straight legs, and rock smoothly back and forth like a rocking chair.)
Ten one legged squats, left leg
(Hold your jump rope strung over your pull-up bar for balance and
assistance if you've not developed the fitness for this yet.)
Ten one legged squats, right leg
(Same assistance if needed.)
Repeat the above twice for a total of three circuits.

7 min AMRAP

25 Double Unders
5 Burpee chest to bar

3-5 rds For quality:
8 one arm dumbell OHS
5-12 strict t2b
8 one arm dumbell OHS
20-30 back extension

2 - 1 mile runs

5x5 Back Squat - 275
5x5 Strict Press - 135

3 rounds - 10 Jack Knives, 10 Bulgarian bag swings (1 @ 20, 2 @35)

10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves

Penkkipunnerrus 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

130 min

WU for 25 min

1.Jacked gymnastics
A. Shoulder Prehab
Gymnastics Swimming (5 x 1 unbroken round, rest as needed)

B. Strength Endurance
B1. Strict Pull-up (1 x max set)
Result: 16 reps :)
B2. Strict Ring Dips (1 x max set)
Result: 13 reps :) (elbow extended but not rotated)

2.ATP workout

3.Strength
3 rounds:
- Hamstring machine 8 x 7.5 8 x 10 8 x 10 kg
- Hip extension 3 x 10 reps
- Monster walks 3 x 15 + 15 reps

Bench Press 5-5-5
[155-160-160]

"Fran"
21-15-9
Thrusters (95/65 lbs)
Pull-ups

Complete 75 Thrusters

while completing the 75 thruster
EMOTM stop and do 3 burpees