2 Rounds of (45sec ON/15sec OFF)
1) Bike for Cals
2) Weighted Box Step Overs
3) Burpee to Plate
4) Row for Cals
5) Farmers Walk
6) Wall Balls
7) Rest

For time

• Clean and jerk 2-2-2-2-2 reps

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)

Complete for time - YGIG

500m run together
1000 m Ski
100 x Burpee to plate hops
100 cal echo bike
100 x DB snatches
1000 m Row
100 x Wallballs
100 x KB swings (RU)
100 x Sit-ups

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breath.

3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6x4min on 1min off, alternating between:

A: 10 jumping squat
10 KB sumo DL high pull @24/16kg
20 DU/ 40SU

B: 10 push up
10 dbl DB hang power clean & STOH @ 2x20/12.5kg
10 renegade row

Penkki 6x4x75%

Kyykky 3x2x75%

Pystysoutu 4x8-15 / käsi
-yhdellä kädellä

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees