5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(25)
6 giant sets
giant set-complete each movement back to back. Rest as needed in between rounds

10 hammer curls
10 reverse flys
10 tuck jumps
10 push ups
10 tricep overhead extension
10 plank to bridge
10 cal row/bike/100m run/40 heavy jump rope-choose one

Finisher
50 crunches
1:00 chest opener

STRENGTH:
5/3/1/10
Hang Squat Clean
Pull Up

15/12/9/6
Squat (your choice)

METCON:
A)
10 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

B)
5 rounds of
Descending reps (10, 8, 6, 4, 2) of: muscle-ups progression
AND
Descending reps (20, 16, 12, 8, 4) of: wall ball

4 min AMRAP
40 Singles
20 Sit-ups
10 Box Jump Overs

Rest 1 mins

3 mins AMRAP
12 Goblet Squats
9 KB High Pulls
6 Diamond Push Ups

Rest 1 mins

2 min AMRAP
1+1 Wall Ball
1+1 KB Swings

Rest 1 mins

1 min AMRAP
Max Rep Burpees

Work all the way through each AMRAP. After the Burpees go back up

5 rounds for quality

• 12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
• 12/12 One legged dl (back leg on sofa and you can use extra weight)
• 30/30 sec one legged wall sit
• 60 sec wall sit

Rest as needed between rounds

For time:
6 rope climb
24 hr push ups
48 wallball

OPTIONAL COOL DOWN

FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog

Max strict Hspu
bMu Knees up technic and max reps

50 shoulder tap
Hs Walk practise

Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Snatch in three catch position
45
90
Bottom
5 x (1+1+1) x 70%
Send Off 2:00

5 sets of 10reps @60%

Go every 2:00