3:00 Ergo / Cardio
10 hip bridges
10+10 one leg glute bridge
15 air squats

then 2 rounds

5+5 One arm DB Thruster @light/moderate
10 kipping / Kip to swing
15 plate hops
:45 sec ergo work @ 80% pace

then 2 rounds @working pace

3 db thrusters
4 toes to bars/hanging knee raises (scaled) / (Sit ups only for scaled masters)
16 double unders / 24 single unders (scaled)

2-3 min light cardio
1 min russian baby maker streching
1+1 min self hug strech
1+1 min banded lat strech

2-3 min light cardio
1+1 min adductor smash
1+1 min glute smash
2 min v-sit strech

Hang power clean 8x2x70%

5 rounds for time;
8 Toes to Bar
8 each Single Arm DB Push Press @22,5/15kg
8/6 Cal Row

Timecap: 12 mins

Extra:
JM Floor Press
3 x 12-15. Rest 60s
- 1st set with empty barbell

7 Rounds For Time:
7 Front Squats 50/30kg
7 Chest to Bar Pull-ups
7 Hang Clean 50/30kg
7 Toes to Bar

*Score = Time it takes to complete the workout

2) 6 min EMOM
5 deadlifts 110kg/ 80kg
15 DUs
then
3 rounds fr time
6 burpees
15 cal row
10 kb swings 24kg/16kg

4x
12 Elevated Stiff Legs KB Deadlift
4-8 Deficit Pushups

10 Rounds for Time
10 DB Push Press @2x22,5/15kg (KB option 20kg/12kg)
10 Toes to Bar
Timecap: 15 min

Extra: RKC Plank
2x 45" Rest 60"

Rest day - what did you do?