24 min time:

31 2xdb clean

4 rounds:
12 db snatch
12 db lunge
12 db push press

31 2xdb squat

Rest of 24 min time max distance run.
Result is metres of running.

Plate Figure 8s 2 x 10 each direction. Rest 60s.
- Try to minimize all movement except the arm. This is great mobility work for the shoulder
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
4 rounds for quality of:
Yoke Carry, pick load, 50 ft
10 D-Ball Ground-to-Over Shoulders, 50/30kg
Rest 2 mins

Yoke Carry- heavy

B,
Teams of 2 - 10 rounds for time of:
7 Hang Power Cleans, 70/47kg
11 Pull-ups
21 Air Squats

While one partner is working the other completes max rep shuttle run 10 meters down and 10 meters back. Teams of 2 alternate rounds till they have completed 10 full rounds.

C,
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Hip Extension Hold, 45 secs
15 Scap Pull-ups
Rest 2 mins

Complete as many rounds as possible in 10 minutes

• 5 L pull-ups
• 25-ft handstand walk

10 min AMRAP
10 pull ups
20 walking lunges
1 rope climb
10 push ups
2 wall climbs

A,
For distance:
Monostructural Cardio: 1x 60 mins

Run / Row / Bike

45-60 min Low Intensity Sustained Effort.

B,
AbMat Sit-up: 4 x 20 secs / 10 secs
Perfect Push-up: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Alternate between movements.

** Romanian Deadlift**

3 x 8 @ 35 - 45 %

SO 2:00

ABS: 3 rounds of

10 Hollow rocks

15 Ab wheels

20 AMSU

Rest

BACK: 3 rounds of

10 Arch rocks

15 Reverse hypers on box

20 KB Deadlifts

Rest

Every 4 Minutes x 4 Rounds:
50 Calories For Time