Sprawl to plate jump
Leopard Crawl (4 fwd, 4 bkwd=1)
KB Swing

30sec on: 15sec off
45sec on: 12sec off
1min 30 on: 10sec off

Record total reps on the 3rd round.

15min

Mobility: KB calf and adductor release
Move Prep: Hamstring kicks, hip openers, ABCs, ladder drills, scap pullups + active bar hangs

1 Curve max calories + Jumping Pull Ups x15

2 Ski max calories + Hollow Snaps x20

3 Row max calories + Hollow Bicycle x40

In partners, P1 goes while P2 rests
5x 40sec on:1min 20sec off per person per station
*trainers set clock for 40sec on :20sec off. (20 sec off is transition time)

40sec is your time on the curve/ski/rower. Once the 40 sec is up you have 1min20sec to complete the jumping pullups/hollow snaps/bicycles and rest before you start your next set. Do all 5 sets on one station before you rotate. 1-2 min rest between stations

36min circuit

40min

*Record your lowest # of calories at each station

Clean & Jerk
6min EMOM
1+3
@65%

rest 2min

Clean & Jerk
6min EMOM
1+2
@72,5%

rest 2min

Clean & Jerk
6min EMOM
1 singel
@90%

A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees

Take 12min to build to a 1RM Strict weighted Pull up
(any grip of your choise)
When the clock hits 12min...
Complete as many reps as possible in 3min of:
Strict pull ups (any grip)

A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

DFSQ 5x7
Flexed arm hang 5x 15- 30s OR SA Monkey Hang 15 -30s
Mini band glute bridge 4x10 [only sets 1 through 4: focus on glutes firing primer for next set)

3.25 minute sets 20 minutes

30 Push press
30 knee tucks per side [left foot through both loops, right foot just above the handles; tuck both knees towards right shoulder, then right foot through loops and left foot just above to left shoulder]
30 renegade rows total [no push up just row]
30s mountain climbers

20/20/20/20s
10/10/10/10s

12 minute cap
16 minutes

Barbell inverted row
Candlestick burpees
Torsion control
Abmat sit-up
Lateral shuffle
Band assisted Explosive push ups

30:15
40:15
50:15

16.5 minute circuit
20 minutes

2x90sec AMRAP (1min rest) of:
5 Hang Power Cleans (25% of 1RM DL)
10 Lateral Jump over Barbell