• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

3 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

EMOM 6
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)

2-3 min light cardio
1+1 min tricep strech
1+1 min bicep/chest strech
1+1 min forearms streching

C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

2-3 min light cardio
1-2 min leg across body strech (each side)
1-2 min couch strech (each side)
1-2 min uppertrap with lacrosse ball against rig

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
20 plate hops
10+10 single leg deadlifts
10+10 single arm press
10 scap pull ups
then 2 sets with barbell
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk x 3 times
then start to build to 60% and start main part

2 rounds
2:00 easy / mod pace rowing
2:00 easy / mod pace ski
20 reverse lunges @bodyweight
20 alt leg v-ups
10+10 single arm ring row
:30 HS Hold

2-3 min light cardio
1+1 min piriformis strech
1+1 min pigeon pose strech
1+1 min calf / achilles strech

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech