5 burbee
10 push Up
15 sit Up

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.

4 rounds:
8+8 KB clean press
5+5 airplanes

A: Back squat 5-5-5+
B: Bench press 4set
C: OH triceps extensions 3set

3 rounds
12 assault bike cals
24 GHD situps

A,
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
3 rounds for time of:
10 Ground-to-Overheads @43/30kg
Shuttle Run, 200 m (4x 50 m)

Once you complete the 3 rounds, ride the bike or row at a moderate to strong pace till the clock hits 15 mins.

Goal: sub 6 mins

C,
5 rounds for quality of:
Double Kettlebell Farmers Hold @24/16kg 20 secs
Rest 10 secs
Double Kettlebell Front Rack Hold 20 secs
Rest 10 secs
Double Kettlebell Overhead Hold 20 secs
Rest 10 secs

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

GRT(20)
run, walk, row, bike for 20:00 mins

Finisher
50 oblique crunch
1:00 IT stretch

3 rounds of:
5 Pause Ring rows
10 Alternating DB snatch
15 Reverse hypers on box
20 KB swings
Rest

A,
2 rounds for time of:
20 Clean & Jerks @70/47kg
40 Bar Facing Burpees

Goal: sub 12 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Landmine Split Lunges, pick load
3x6 Eccentric Banded Squats, pick load
3x10 Goblet Squats, 0.5x bodyweight
3x6 Eccentric Tricep Extensions, pick load
3x6 Tempo Close Grip Dumbbell Push-ups
3x6 Eccentric Barbell Rows, pick load
3x6 L/6 R Single Arm Dumbbell Rows, pick load

Eccentric Stiff Legged Deadlifts- 6 secs negative
Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
Eccentric Tricep Extensions- 6 secs negative
Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
Eccentric Barbell Rows- 6 secs negative
Single Arm Dumbbell Rows- moderate weight