3 rounds:
6-8 front squat
12 reverse lunge (2 DB)
-rest 2-3 min between rounds-

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150 m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

30' AMRAP w. partner

Buy in: 100 cal <a href='/journal/movements/801'>row</a> 

Then  AMRAP
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
20 partner wall ball 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
10/10m burpee bunny hopp 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
30/30 <a href='/journal/movements/1069'>DU</a>
40 cal <a href='/journal/movements/801'>row</a> 

hip & spine mobility

cat & cow 3x10

superset, 4x 8/8 russian twist
5/5 KV windmill

one legged KB around the world 3x5/5 / side

plank pos. hip CARs 3x5/5

Toes to rings
Skill & strength work

Week 2: Strength + Intervals

1) STRENGTH
4 Rounds For Quality:

• 20m Heavy Sled Push / 20m DB Lunge
• 30m/30m Heavy KB Suitcase Carry

INTERVALS
9x 2Min On/1Min Off:

1) 1min Erg + Max Distance: KB Fr. Carry
2) 1min Erg + Max Reps: Burpee Broad Jump
3) 1min Erg + Max Reps: Wall Ball

A, Strength:
Anderson Squat 5-4-3-2-1 @ascending weight
Build up to a heavy 1 rep /Rest 2:00 btw

B, AMRAP 12 (Patrner/ Waterfall)
-10 cal Standing Bike (damper 10)
-15 Lateral PVC Jumps
-20 Goblet Squat @12/16

C, Extra:
8 mins accumulated wall sit hold
Every time you break, complete: 20 m Burpee Broad Jump

1. Snatch + hang snatch 2+1 ~50-60%
2. Snatch pulls 6x3 @110%

Threshold Run

• 1.5km Z2 Warm Up Into,

6 Sets Of:

• 5min Run (VK)
• 1min Walk Between

Cool Down:
- 1.5km Z2