2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 sitting leg raises over an object
20-30 laying windshield wipers
20 L-sit hang kicks (slow pace)

3 rounds:
10/ side KB front rack reverse lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

6x3 min AMRAP, rest 2 min (alt. between A and B)

A.
10 one arm DB thruster (5/side)
10 Burpee

B.
10 Devil´s press (5/side)
10 Box jump

A) NOTES
- Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
- Metcon: Even though we have descending reps, this conditioning piece could get ugly if you go out too hot.
- Equipment: Medium & light weight, medium band.

B) WARMUP
4 Rounds:
2 Spider Man Lunge total
4 Scorpion Stretches total
8 Wall Slides
20 Jumping Jacks

C1) SINGLE ARM Z-PRESS
4 x 8-12 each 3s down. Rest 60s
C2) STRAIGHT ARM BAND LAT PULL-DOWN
4 x 20 each. Rest 60s
- Video shows both arms, perform a single arm variation
C3) DB FOREARM PLANK ROTATION
4 x 10 each. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
40-30-20-10 Single Arm Power Snatch
*Drop meters by 100 each round and reps of Snatch by 10 each round
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SINGLE ARM HANDSTAND HOLD or PLANK
4 x :10-:20/side. Rest 60s
C2) WIDE PLANK
4 x :20-:30. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
20-15-10-5 Tuck Jump
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
As above

60s. ON, 30s. OFF for 18 mins
1.goblet squat
2.one leg V-up
3.KBS
4.push up

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-20 weighted sit-ups (heavy db)
5-10 bar hanging windshield wipers
10 ab wheel (test also with a barbell)

Power snatch 5x3 reps

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20 leg raises with a twist + 30 hollow kicks
45s stir the pot
20 mountain climbers (slow pace)

4 sets of Snatch (Super) Pulls @1RM Snatch:
3 To Knee
3 From Hang
3 Full Pulls
- Rest 2min btw sets

So this is total of 9 reps unbroken. First 3 reps from ground to the knee. Next 3 reps from top of the knee and the last 3 reps are full pulls of the ground.

Five sets of:
Dumbbell Z-Press x 8-10
Rest 60 seconds
Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
+
For time:
1000/800m Row
80 Db Push Press
40 Ball slams
20 Slam ball carry box step overs