For time :

4 x 20m Sprint
8 Tuck Jumps
3 x 20m Sprint
6 Tuck Jumps
2 X 20m Sprint
4 Tuck Jumps

All Out!

10 min AMRAP (as many rounds as possible in 10 min)

3 plank extensions
3 shoulder tap inch work
15 side plank crunch (l)
15 side plank crunch (r)

In the beginning of every min do 10 back extensions!

3-5 min cardio machine
then 2 rounds
20 single leg rdl with bodyweight
10 inch worm with push ups
30 flutter kicks
5 strict pull up + 10 kip to swing

7 min Emom
6 Tng power snatch 55-65%

STRENGTH
1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
- Build to a moderate weight over the course of 10 sets.

2) Warm-up T2B + Renegade Rows + Hang Power Snatch

METCON
AMRAP 15:00
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B
- Goal: Consistent effort around 75%-80% which means being able to work through each movement without excessive resting.

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

EXTRA CREDIT
Banded Triceps Complex
- Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
- Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
- Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete

STRENGTH
1a) Push-ups: 3 x submax. No rest.
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling: Partner Assisted Chin-ups

METCON
AMRAP 12:00
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (50, 35)
6 Single Arm DB Push Press each arm (50, 35)
Rest 60s
- Goal: Complete DB work UB. 80% effort for the whole workout

EXTRA CREDIT
1-Arm DB Rows: 3 x 25 ea. Rest 60s.

5x4 AHAP
Floor Press if needed

2 rounds
1-2 min cardio machine
10 inch worm with push up
15+15 banded lateral side steps
15 banded hip bridges
10/10 single arm upright
10/10 single arm db front squat
:30 HS Hold

Rotate through

1. 10 Bench Press 60/40kg
2. 5-8 Strict pull ups

2 minutes on: 1 off
Bike 20/15 Cals
Max T2B

Workout is complete when you get 100 T2B
Scaled option 75/50 or go knee to elbows or raises.

Time cap is 8 intervals! 24 Mins