Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

🎲🤩😊🥳😇🎲

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

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)

In 6 mins x 4 sets / rest 2 mins btw sets
200 m run
20 plate G2OH @15/10kg
20 box jump
20 T2b
Remaining time amrap wallball@9/6kg

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

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

In 1h

WU
3rds
150m run/walk
10x air squat
10x burpee
+
pohkeiden mobbailu

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)