5 rounds for time of

• 50 double-unders
• 15 box jumps
• 1 shuttle sprint (5 yards, 10 yards, 15 yards)
• Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

WOD
3rds as superset
12x goblet squat
12x one leg hip thrust
rest 60s btw sets

3rds as superset
12x reverse lunge w/KB
12x DL

WU
tabata
air squat
lunge

5 rounds for time;
8 Pistols each leg (alternating)
6/4 Cal Bike/Row/Ski
4 Man-Makers @22,5/15kg

RX+: 1-4 Ring Muscle-ups after each round
Scale pistols: Self assisted, to box, DB Front Squat
Timecap : 15:00 mins

5 rounds for max reps of

• ¾ bodyweight hang power snatches
• Handstand push-ups

Rest as needed between rounds.

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

WOD
13min. amrap
10x burpee
10x KB/DB swing
20x lunge
20x russian twist

5 sarjaa x 5

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Scapular pull-ups
+
2 Rounds
3 Jefferson curls
5 DB strict presses
3 Rope pull ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight on SB movements
* Few short sets/reps of other movements between sets
+
@ workout weight
200m Run
1 Rope climb
2 SB cleans
3 Burpee box jump overs
100m Run
2-3 Bar muscle ups
3 Strict HSPUs
4 SB squats