18 Min AMRAP; (2x22.5kg,15kg)

3 DB thrusters
3 C2B
3 Burpee box jump
6 DB Thrusters
6 C2B
6 Burpee box jumps
9
9
9
12
12
12

Up in 3’s for the 18 min AMRAP.

Hollow body hold progressions:
-Bent body hold
-Straddle body hold
-Hollow body hold

Use following template
3x12s. 5x12s. 3x24s.
4x24s. 4x36s. 5x36s.
4x48s. 4x60s. 5x60s.

3x10 (70%)

EMOM 12:
1: 3 x front squat
2: 6 x back squats

Before you stretch your hamstrings, root the cause. Why are your hamstrings tight in the first place? Watch the video and evaluate your cause. Did you learn anything new?

For time:
21 power snatch 45/30kg
21 Pull-ups
Rest 1:30
15 power snatch 45/30kg
15 Pull-Ups
Rest 1:30
9 power snatch 45/30kg
9 Pull-ups
Rest 1:30
21 bar over burpees
21 push press 45/30kg
Rest 1:30
15 bar over burpees
15 push press 45/30kg
Rest 1:30
9 bar over burpees
9 Push press 45/30kg

EMOM 10

min 1 : 8 HSPU + amrap air squat
min 2 : Front rack hold 75/60kg

Rope Climb 1-3,
20m D-Ball Carry,
30-50kcal Airbike/Row,
5-10 Parallette Pass Throught,
10m Dragon Squat

10-15 Medball Clean,
30-60Sec Active/passive Hang,
1-3 TGU,
3-10 Strict Pull-ups,
3-10 Ring Dips

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice
2) 6+6 Single Arm Lunge Arnold Press DB/KB
3) 8+8 KB/DB Row
4) 5+5 Single Leg weighted Hip Thrust
5) 5-10 Strict Toes to Rings
6) 3-5 Jefferson Curl
7) 20-40 kcal Airbike/Row/Run/Ski