2-3 min light cardio
1-2 min leg across body strech (each side)
1-2 min couch strech (each side)
1-2 min uppertrap with lacrosse ball against rig

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

AMRAP 30:00 with a partner:
400 Meter Run /400m Row / 400m Ski
20 Deadlifts @100/70kg
400 Meter Run / 400m Row / 400m Ski
20 C2B kipping
400 Meter Run / 400m Row / 400m Ski
20 Alternating Pistols

GOAL: 3+ rounds

*One person works - split however desired.
- Scale CTBs: less, regular kipping pull-up, partner assisted strict CTB reps

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
20 plate hops
10+10 single leg deadlifts
10+10 single arm press
10 scap pull ups
then 2 sets with barbell
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk x 3 times
then start to build to 60% and start main part

2 rounds
2:00 easy / mod pace rowing
2:00 easy / mod pace ski
20 reverse lunges @bodyweight
20 alt leg v-ups
10+10 single arm ring row
:30 HS Hold

2-3 min light cardio
1+1 min piriformis strech
1+1 min pigeon pose strech
1+1 min calf / achilles strech

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps

3 rounds
30 marching movement
5 push up to downdog pose (strech your calfs)
1:00 jog
5+5 single leg rdl with db (increase load each round +2,5kg)
5+5 single arm hang cleans (bwn legs)
5+5 single arm press
5 burpees

50 Sit-ups
50 Push-ups
50 Sit-ups
50 Mountain climbers (2 steps = 1 rep)
50 Sit-ups
50 Back extensions
50 Sit-ups
50 Burpees
50 Sit-ups

For time