2 kierrosta

20 tiukkaa rintatankoon
15 tiukka toes to bar boxi jalkojen takana
10 tiukka HSPU

Push jerk or split jerk
3×5 and 3×3 (across)

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

hip & spine mobility

kneeling pallof press w. arm raises 3x10/10

birddog hold TABATA

KB teapot 4x8/8

superset, 3x
10/10m one arm KB front rack carry
8/8 KB figure 8-s

8-7-6-5-4-3

Go every 2:30

Paused front squat

Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

Five 2.5-minute rounds of

• Run 400 meters
• Max-rep overhead squats

♀ 65 lb ♂ 95 lb

3 x 5-30s

*rest 90s

For time:
3 rounds
Ring row 12
DU 24/ single 48
KB swing 32 (16 kg/ 12 kg)

Time cap 12 minute