• 2min. Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min. Row/Bike

• 3 rds:
  3 Snatch grip Deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility btw rds.

• 2 rds: (Add weights)
  3-position squat snatch

• Work on:
  Squat snatch triple.

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb ♂ 275 lb

30/24 Row/Bike/Run
30 Wallball (20/14lbs)
30 DB snatch (22.5/15kg)
30 Pull up

• 45s. Row/Bike - SDHP w/ KB
• 45s. Row/Bike - Qoblet squat w/ KB

• 45s. Row/Bike - One hand swing w/ KB

• 1 rnd:
  5+5 Up & down dog
  5 Squat + twist
  10 Active shoulders
  10 Kipping swings

• Mobility...

• Work on:
  Deadlift

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

Alternating DB press 4x20

90-90 Breathing w. Hip Lift: 5 breaths in each position
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Rounds For Time:
500 Meter Row
15 Overhead Squats 40/30kg
5-4-3-2-1 Rope Climbs

Light Option

4 Rounds
300m Row
15 OHS
10 Pull-Ups / Ring Row

1-2 min Rest btw Rounds

AMRAP 8 (for quality)
10 Burpees
10 Inch Worms
10 Air Squats
1:00 Plank Hold