2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min v-sit strech

WOD
2-5 rds
400m run/200m walk
20x burpee
400m run/200m walk
20x air squat

3 Rounds For Quality:
A. Superset Of:
10 Glute Ham Raises (GHD)
10 Barbell Glute Bridges

B. Superset Of:
10 Bent Over Rows (supinated grip)
15 Banded Lat Pull Downs

• Athlete choose weight
• Rest 1:00 btw each set (A+B+A+B+A+B)

WU
tabata
air squat
KB/DB push press
+
2rds
8x thruster
8x up right row

mt climber twist 20 secs
pause squat 10 reps
burpee 15 reps
high knees 40 secs
jumping jacks 40 secs
1 min wall sit
take 20 sec break between each workout

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean

Warm up
- 400 m run
+ 3 sets
- 10 banded good mornings
- 16 alternating goblet lunges
- 15 sit ups
A) Clean Grip Deadlift
5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)

B) EMOM 9
Min 1: 30 sec split squat iso hold left
Min 2: 30 sec split squat iso hold right
Min 3: 30-40 sec Front leaning rest

C) Conditioning
4 rounds for time
- 100 m run with med ball
- 12 box jump step downs
- 15 Medball sit-ups

3 Rounds
3 min AMRAP
12 cal row
12 row over burpee
12 box over step with dumbbell (22,5 kg/ 15 kg)

Rest 1 min

10 rounds for time of:
9 thrusters 95/65
35 double-unders

“Open 20.1”
10 rounds for time:
8 Ground to overheads
10 Bar facing burbees