3-4 Rounds for quality

- 30/30s Copenhagen plank
- 20-30 Rotational WB throw
- 10/10 KB Side bend

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets

FINISHER
3 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls
1 SET = MOVT 1 + MOVT 2
No Additional Rest b/t Sets

Practice kipping for 10-15min.

hip & spine mobility

plank + side plank TABATA

clamshell 4x6/6

copenhagen plank "3x20-25""/ side "

hip trust 4x5 @ rpe 6

AMRAP 14

35 Box Step-Ups 24"/20"
50 KBS 24/16kg
35 Box Step-Ups 24"/20"
50 Wallball Shots 20/14p

5 x 5 75-85% max

3x
1 min row
10 MB cleans
20s. hs hold

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Midline

3x1 Min weighted plank
1 min rest between sets

EMOM16
1. Hspu kipping
2. Hspu negative
3. DU/crossovers
4. 🦋 pull ups

Rest

Muscle up training and abs / ghd/t2b max 15 min.

-5-8 kipping leg raise/ t2b