Weighted reverse plank on bench

2min total time

*you can split the time

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

*2s bottom pause

5-5-5-3-3

Go every 2:30

Kipping pull-up / toes to bar technique

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Mobility

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

Handstand / HSPU / Handstand walk technique

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Mobility

1-3 skin the cat
20-30s handstand hold
10 strict knee raises
5+5 single leg db snatch

1: 6 one arm devils press
2: 40-60 single unders
3: 15-20 sit-ups

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Foam Roll
1:00/1:00 Pec Foam Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-