AMRAP 5

3 Rounds OF "D.T" 50/37,5kg
Max Calorie Row

**DT

12 Deadlift
9 HPC
6 Push Jerks

Front squat 3x12 reps

2 rounds:
10 Air squat + cross kick
5+5 DB snatch (light weight)
10 Up&Down
5+5 DB squat clean

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2-3 rounds of Body Flow

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

RestDay!

Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
20 step back lunges
20 shoulder taps on push up plank
10 wall ball shots
:30 HS / Wall Walk Hold

Then start to build for thruster weight

Front squat 3x10 reps

300 Burpees For Time