FOR TIME
5 rounds of:
- 15 x Wall Balls (20/14LBS)
- 12 x Pullups
- 9 x Hang Power Snatches (40/30KG)

1. Double KB Jerk
2. Ab Wheel
3. jumping pull ups
4. Bulgarian Split Squat jump [BW bulgarian split squat if jump is not available switch legs half way through]
5. Battle rope double wave burpee [5 waves + 1 burpee]
6. two foot lateral hurdle hops

Round 1 - 20:15 [warm up round]
2 min break - further explanation / organization
Round 2 - 30:15
1 min break
Round 3 - 45:20
1 min break
Round 4 - 60:30
1 min break
Round 5 - 45:20

35 min circuit with breaks

What better way to prepare for sweating through another Jays game tomorrow than sweating through a conditioning day today?

Circuit 1
Curve
Skier
Rower
60:60 x 2 times through
One partner working one resting 60s interval includes transition time
12 min circuit

2-3 min rest / explanation time

Circuit 2
Side plank TRX knee tuck L
Side plank TRX knee tuck R
TRX body Saw
TRX pike
TRX front plank

30:15 x 3 times through
11.5 minute circuit

2-3 min rest / explanation

Circuit 3
TRX lunge L
TRX Lunge R
TRX Pistol L
TRX Pistol R
TRX Jump Squat

30:15 x 3 times through
11.5 minute circuit

Double kettle bell hop back deadlift x10
[in between each rep hop back with hands on bells into extend plank, hop back in, get tension back, deadlift next rep]

Double Kettlebell Swing x10

Double kettlebell clean + push press x10
[ each rep = 1 clean + 1 push press]

Double Kettlebell Bent Row x10

You go, I go set up every exercise in series
Same size bells to be used for entire series
If you're feeling super ambitious, hold a plank while your partner works.

7 minutes form work and explanation
18 minute AMRAP

6 x 4 70%

Apuliikkeenä sivutaivutus (kuulalla/kässärillä/levyllä)
3 x 8

5min to complete
20 x Wallball shots
15 x Box over jumps
10 x Hang power cleans 60/42,5kg
5 x Pull Ups
As many rounds as possible
Max 5 Rounds

TGU to tall sit and back down
+
TGU to half kneel and back down
+
TGU full
= 1 "rep"

10 minutes alternating sides
bell stays up through entire "rep"
controlled AMRAP

5 minutes explanation/demo/practice
15 minutes

*if still new to TGUs view this as simply 10 minutes of practice.

DB BSS 4x10/

superset with

Glute bridge reach 4x10/
(Keep hips extended and both feet glued to floor. movement comes through upper back. Look where your hand is going)
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/1189/mh-eow-mar27-bridge-reach.jpg)

superset with

KB weighted shin box 4x10/
(KB held in goblet position)(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/1188/bw-shin-box.png)

3.5 - 4 min sets
20 min

TRX Gator Chops
TRX Knee Tuck
TRX Body Saw (or plank hold)
TRX Row
TRX Lunge Left Leg
TRX Lunge Right Leg
TRX Squat Jump

40sec on:20 sec off x 2 rounds through
30sec on:15 sec off x 2 rounds through

**After every round everyone does 20 dead bugs (slow and controlled) and 20 supermans. Eg 45s on:30s off at each TRX exercise then dead bugs + supermans then back into 2nd round of 40s on:20s off

33 min circuit

40min

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders