12 min EMOM
1) c5 cleans 80kg/60kg
2) 4 burpees + 20 DUs

For quality:
Front rack Box steps (with kb): 8+8
Hollow rock: max time
Rest 90s.

KB arm bar + laying int/ext rotations
Cat Cow
Thoracic Rotations
Up to down dog

Then Benchmarking! :
1. Everyone does 2 min max burpees together

1. Pair people up, 2-3mins of double under attempts. You go, I go with your partner. If you don't have double unders yet, here's your chance to practice.

15min

SOD: 2 min squat hangout (as low as you can hold without heels coming off the floor; hold on to an upright to make easier)

1) 20 Minute AMRAP:
- 10 Alternating 1-Arm DB Snatches (5/arm) @ 35-50/20-35 lbs.
- 10 Burpees
- 10 Cal. Row/Ski Erg/Airdyne/100 Meter Run
- 10 Med Ball or Slam Ball Squat Cleans @ 20-30/10-20 lbs.
- 10 Pull-Ups

• 20 Minutes is a longer time domain. It would be foolish to go out at an extremely hard pace and have your intensity drop way down 5 minutes into the workout. Listen to your body and pick a pace that you can maintain for 20 minutes. We would rather see 20 minutes of continual movement with an increase in intensity the last 1-2 minutes than a huge burst of intensity from the start and then having to take long rest periods throughout the workout because of going out too hard.

Aikaa vastaan:

• 5-10-15-20 m viivajuoksu
• 10 käsilläseisontapunnerrus
• 5-10-15-20 m viivajuoksu
• 15 thruster (N 30kg / M 42,5kg)
• 5-10-15-20 m viivajuoksu
• 20 push press (N 30kg / M 42,5kg)
• 5-10-15-20 m viivajuoksu
• 25 raaka rinnalleveto (N 30kg / M 42,5kg)

6 x Negative HSPU
12 x Kipping leg raises (over the hip height)
18 x Alternating pistol squats (with support)
5 Rounds, For Quality

If you're coming to benchmark, work at 50% effort. This is your recovery day.

Barbell Back Squat 5x12
Chin Up 5x max reps (if you can do more than 10, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

Set #1 is warm up/practice round
3.5min rounds

20mins

Barbell Glute Bridge* x15-20
Frog Jumps x30

No timed sets, cycle between these two exercises for the remaining time in class

Barbell Glute Bridge= This week, get comfortable with the bar and the movement. Don't go heavy! Keep neutral spine! Mini band around the knees, mat folded on your hips. Don't knock it till you try it.

3x 90sec ON/90sec OFF

5 Squats Cleans
10 Deadlifts
+ AMRAP
15 Double Unders
5 Burpees

Round 1: 50/35kg
Round 2: 60/40kg
Round 3: 70/45kg

Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.