3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

3 rounds:
10 tire flips
15 pushups w/feet on tire
5 bleacher runs (run to top of bleachers and down equals 1 run)

Subbed two flights of stairs up and down for 1 bleacher run

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!

Emom x30
1) 15 kcal row
2) 15 boxjump @60cm
3) 13 kcal SkiErg

21-15-9
Wallball
KB Swing
Run 160m

Rest day, total workouts of the week 2 hours, x 2

Metcon: la
Aer: la, 40 min
Squat: -

Gymnastics:
CTB 30
Pull up -
TTB 45
HSPU 45

MU -
BMU la 17
Bfly -
HSW la

Sleep 3/7
Avg. time asleep 7:52
Avg. time to bed 23:50

Skill work:
- Squat form & technique (back, front, & overhead)
- Power clean form & technique
- Snatch form & technique

1500m Row - 5:49

3rds

Ring Dips (15)
Chest To Bar (15)

5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU

2nd Round
- 400 M run
- Max Pull Ups

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

---

Since I ran this morning and my 400s are kinda slow, I did 300m row instead of the 400m run.

Reps were 12-7-17-12

Thrusters were 45-55-65-75-80

uninterrupted 3 min single unders, count reps