EMOM for 20 minutes:

8 Thrusters 50/35kg
20 Double unders

Indoor sprint drills.

21-15-9 Reps for time:

Push-ups
HSPU

(tc: 7 mins)

Rest 3 minutes

21-15-9 Reps for time:

Pull-ups
Cal. Row

(tc: 7 mins)

WOD:
15 MIN AMRAP
- 3 x HSPU
- 6 x PISTOLS SQUATS
- 9 x PULLUPS

Right Arm SA Farmers Carry marching high knees (on the spot)
Left Arm "
Credit Card jumps
KB Swing

30sec on:15sec off
45sec on:20sec off
45sec on:10sec off

12min circuit
15min

Partner WOD
3 x 3 rounds

6 x Row Cals
6 x Bar Dip or Box Dip Feet Up or Box Dip.
6 x Dumbbell Hang Power Clean

– Partner 1 does 3 rounds, then partner 2 does 3 rounds. Repeat that 3x!

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