1. End Range Hip Flexion Lift Off 10 x 3 sec. holds
2. Cross Leg SLDL x 10 reps each side
3. Psoas March x 10 each side
4. Lunge Reaches x 10 each side
5. Hip Flexor Stretching Overhead Reach x 10 each side
6. Hip Flexor Stretching Rotation + Reach x 10 each side

Gymnastic Conditioning

15 Min Amrap

15 T2B

10 Pistol

5 HSPU

Rest 3 mins
"Core complex"

15' amrap

15/12 Wall ball

15 KB AS 24/16

15/12 pullUps

15 KB Goblet squat

Find you 3 rep max / hand in turkish get up in 12 min

(1st result is the right hand, 2nd result is the left hand)

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

Accumulate for time (cap time: 18 min):
- RxC 5000/4000 kgs: 3200/2600 kgs Deadlift + 1800/1400 kgs Front Squat.
- Rx 4200/3000 kgs: 2700/2000 kgs deadlift + 1500/1000 kgs Front Squat.
- Sc 3000/2200 kgs: 2000/1400 kgs deadlift + 1000/800 kgs Front Squat.

"Murph"
For time
Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

A: no hook no feet snatch + snatch 3x1+2 @moderate weight, focus on bar path

B: Power clean w. Pause before turnover 5x3 @60%

C: Power clean + push jerk + split jerk 3x1

7PM:

3x3 tng snatch.

Then do 10 singles with that weight.

15min amrap
200m Run
5 Floor Press
5 Power Clean
- men use bodyweight / women 80% of BW