– 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

In 5min find your max weight of

Clean and two STOH

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

In each amrap one person complete a full round!

Warm Up
2 rounds
2:00 walk/jog/light run
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min moderate run
400m easy run / 2-2.5 min easy run
1 min walk bwn

4 rounds AHAFA

10 DBL DB z-press
20m DBL DB oh walking lunge
30-50sec ring L-sit hold

rest 2min

Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.

Pendlay row 5x5 reps