5+5 worlds greatest stretch

10 russian babymakers to squat reach

5+5 cossack squat

2:00 practice double unders

10 push up to down dog

5 negative chin-up

10 Toes to post raise

400m jog

Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

1: du's / 60 singles
2: 4+4 pistol squats
3: 2-3 wallwalks
4: rest

Every minute on the minute, alternating, for 12 minutes, complete

• 10 unbroken deadlifts
• 7 shuttle runs (25 feet out and 25 feet back)

1-2km Jog @ easy pace
+
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

6-8 toes to bar
5+5 DB hang clean and jerk
200m run

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Endurance

40min AMRAP In Pairs:

• 500m Run (Both)
• 60m Burpee Broad Jump (1 Working/1 Resting)
• 1000/750m Row (1 Working/1 Holding KB's in Farmers Carry Position)
• 80m Walking Lunge (1 Working/1 Resting)
• 60 Abmat Sit-Up (1 Working/1 Resting)

SET A I 4 rounds
6+6x bulgarian split squat
8+8x DKB front rack march

SET B I 3 rounds
10x banded kneeling squat
10x wallball hamstring curl
10+10x plate woodchopper

AMRAP10: (YGIG)
20x DKB deadlift
30s leg lift + reach (synchro)
20x box jump
30s ab crunch alt. (synchro)
20x KB swing

lying windshield vipers 3x5/5

10'EMOM
1: 1/1 mixed grip slow eccentric pull up
2: 20" hollow body hold