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 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Complete as many rounds and reps as possible in 12 minutes of

• 10 ring dips
• 20 box jump-overs

♀ 24-inch box
♂ 30-inch box

• Intermediate option
  • 5 ring dips + 5 jumping ring dips
  • 20 box jump-overs

♀ 20-inch box
♂ 24-inch box

• Beginner option
  • 5 foot-assisted ring dips
  • 10 box step-overs

♀ 20-inch box
♂ 24-inch box

15'EMOM
1: 8-10 ring row
2: 6 dbl DB hang power clean & push press @ moderate
3: 10 burpee

For load
10-10-7-7-4-4-1-1
Back squat

Complete the following sets
- 10 reps
- 10 reps
- 7 reps
- 7 reps
- 4 reps
- 4 reps
- 1 rep
- 1 rep

2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

AMRAP 34’

500 m Run
10 X box jump overs

250 m Ski / Row (rotate)

20x thrusters

500 m Run
20 m Sandbag lunges
2 lengths Sled Push
10x HRPU

Rest 2 min

Finisher for time:


14-12-10

Ski (cals)

BB push press

Burpee over the bar

Wallballs

Slow and Quality Workout:(green/ purple OR blue banded)

A, 3 sets:
-8/8 Banded Split Squat
-10-12 Banded Good Morning (Last set AMRAP set)

B, 3 sets:
- 8/8 Banded Single Leg RDL (Band around waist)
-10-12 Banded Squat / Band X Squat (Last set AMRAP set)

C, 3 sets:
-8/8 Banded Single Leg Hip Thrust
-10-12 Banded Sumo DL (Last set AMRAP set)

D, 3 sets:
-8/8 Banded S.L Pistol Squat
-10-12 Banded Leg Extension (Last set AMRAP set)

Complete as many reps as possible in 10 minutes of

• 8 ring dips
• 8 sumo deadlift high pulls
• 16 double-unders

♀ 65 lb
♂ 95 lb

11' AMRAP
5 push up
10 alt. DB snatch @22.5/15kg
15 m bear walk

Alternate full rounds with a partner:
15 min AMRAP
10/8 cal Row
6 DB thrusters
4 Burbee box overs