3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

4 sets:
8-10 Box Squats, start light and build each set

Rest 30 seconds
3 Seated Box Jumps

; Rest about 10 second between jumps.

Rest 2 minutes between sets

*The seat height should be similar to the height you use for the box squats. You want to be right around parallel. The height of the box you jump on to doesn't matter too much, you want to focus on being as explosive as possible and jumping for maximum height each rep.

10 Min of:
Assault Bike @ 60-70% MHR +
8 Interval of:
Assault Bike 1200 m @ 85-90% MHR +
Assault Bike 600 m @ very slow pace

10 Interval of:
Row 1000 m @ 70-80% MHR
1’ rest each interval

• For Time:
Assault Bike 2000 m
BB Power Clean (60/40Kg) 40 reps
Bar Muscle Ups 20/15 reps

WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

12 Min AMRAP of:
Toes to Bar 15 reps
BB Deadlifts (85/55Kg) 12 reps
Plyo Box Jump Ups (75/60 cm) 9 reps

3-4 ROUNDS FOR QUALITY

1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed-

Handstand Hold progression
Pistol squat progression

• 2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
75-80% of 3 @ 8 RPE 2-2-2-2-2-2-2-2-2-2 reps
Use load of 3 @ 8 RPE of last week