3 Rounds:
8-10 Barbell hip thrust with 1s hold
30sec Rest
20 Alt. curtsy squat
1min Rest

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

Weighted reverse lunges 4x 10 reps

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

WOD out for the 15th and 16th. Do it one of the days

Warm up
- 5 squats
- 5 push ups wide grip
- 5 open gates
- 5 close gates.
- 10 high knees
- 10 butt kicks
- 5 diamond push ups
- 5 pick position push up + Donkey kicks

WOD TABATA

Get a tabata time app or just use stop watch

Workout hard as you can for 20 sec
RX 20
Modificaitons 15, 10, 5 and 1 (learn the exercises then work up to 2, 3,4.
Know your limits. Give yourself extra challenge by doing 30 sec or 1 min each

Count the reps for each and write down during your rest time.

Rest for 10 sec.

Complete 8 round. 4 total min. each exercise.

This is a total of 4 min of training per exercise. 5 exercises(20 min)

Example: Start with the high knees for 20 sec. rest for 10 sec. Then high knees for 20 sec. Then rest for 10 sec.... Till you get 8 rounds done at total of 4 min.

WOD Tabata Storm
- High Knee Run (get knees up as high as possible)
- Squat Jacks (Keep down in a half squat positon)
- Pendulum Plank (Bring right foot out to the side in a pendulum mot ion about 2 feet from original position. Then in explosive motion jump right foot back to starting position as you simultaneously jump left leg to the side. Both feet will be in air for a split sec. Continue.
- Burpee big and tall swings. (Burpee with push up, jump up into flex T and arm swing. Land on 2 feet bending knee to cushioning the landing. repeat.
- Pike press + Fire Hydrant ( in pike position go slowly down and explode up. the Right leg 90 degree lift to side, then do the left leg and repeat.

Light stretch at the end.

While stretching concentrate on breathing

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

WRK(24)
WRK 5:00 REST 1:00 x4
8 half burpees
8 hand release push ups
8 pop ups(sit to a box or seat, and jump up)
8 air squats
8 tuck jumps
start each round where you left off the previous round

Finisher
50 round the world
1:00 samson stretch

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
@ workout weight
200m Row
4 Thrusters
2 Bar-facing burpees
4 hang power cleans
2 Bar-facing burpees
4 Push jerks
2 Bar-facing burpees
4 Power snatches
2 Bar-facing burpees
4 Front squats
2 Bar-facing burpees
400m BikeErg

A,
5 rounds for quality of:
30m Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry @50/30kg
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
5 rounds for time of:
60 Double Unders
20/17 Bike Calories
10 Deadlifts, 102/70kg
1 Legless Rope Climb

Goal: sub 13 mins

C,
3 rounds for quality of:
10 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Reverse Hypers- pause 2 secs at the top each rep

75 min
Pk Ergo (Row, Ski, Bike Ergo) Change as you like.

For time
Burbee 10,9,8...1
KBS 1,2,3...10