3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

10min for quality:
8 double db bicep curl
10 lateral double plate flies
12 bench dip

https://m.youtube.com/watch?v=eDGZTO42sCI

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

E2MOM
7 x 5 deadlift

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

A: Snatch pull w. Pause below, over the knee and at power position 5x2

B: Snatch pull + muscle snatch 8x2+1

C: Power snatch 5x3 @75%

Find push press 3 RM

Back squat jump 4x5 reps

With a running clock perform
In 8 min window
3 RNDS of
12 Toe to bar
10 OHS 52/34kg
in 8 min Window
3 RNDS of
12 chest to bar pull ups
10 OHS 56/38kg
in 8 min window
3 RNDS of
12 MU
10 OHS 61/43