Weighted pull up 5-5-5

1. Axis crawls x 10 steps per direction

2. Opposite arm/leg super(wo)man x10/ [think "get long" not necessarily "lift up"]

3. Hollow Deadbug x10/ [try to keep non moving leg thigh in contact with torso and tailbone off floor add 5lb plates if doable with good form]

4. skipping in spot x10/ [trying to get as high as possible driving with arms. channel your inner sprint mechanics]

10 minutes
15 minutes

this is NOT an AMRAP. control over form. slower will be harder and help you #bebetter

' The Sean '

Lunge Hold R
Bar Hang (knees at 90)
Lunge Hold L
OH DB Lockout

Rx weight W: 25, M: 35

10 minute cap

• Inchworms in spot
• Battle ropes alternating waves
• TRX T-rows
• leopard crawls ( 4 steps/4 steps )
• hanging alternating knee raises
• quad press

Round 1 30:15 3 min
Round 2 45:15 6 min
Round 3 30:15 3 min
Round 4 50:10 6 min

18 minute circuit
22 minutes

Chin ups 4:0:1:0 tempo
5 x 6

Reverse DB Fly
5x 8

Lying external rotation
5x10

3:00 sets
18 minutes

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200-400 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 200-400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

JERK
Maasta tai telineestä.

5 x 3 (50%)

1 rep with tempo, 1 reps with free tempo.

21-18-15
Deadlift 60/40
wallballs
box jumps

EMOM 10 min
Every odd minute do 1/3/5 bar MU
Every even minute do 12 wall ball shots (14/20)