2-3 Rounds (2 Hard rounds)
Alternating db bench press
Alternating db row
Rower hamstring curl
Back foot elevated split squat
- Find a weight that allows for 6-10 reps on each side.
- Amrap on the rower hamstring curl
- Rest 90s between movements

15min EMOM 30S ON / 30S off

1. Erg
2. Wall balls
3. Plank Wall Ball taps
4. V-up/Tuck up/ Sit up
5. Burpee

2-3km 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.

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

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

clean & jerk up to heavy

muscle snatch without & with hip contact practice

lying windshield vipers 3x5/5

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

Work up to heavy

20 min on elliptical
2 sets pullups (8, 5)

3-4 rounds of:
5+5 BB rev lunge
10 DKB sumo DL
20 hollow rock
10 banded hamstring curl

15 x 35s on / 25s off:
1) row or ski
2) box jump over
3) wallball

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35