MVMT PREP grab a TRX
2 min - foam roll quads
TRX "WARM UP" 40s ON : 5s X 12 Transition/Explain
facing rack
1) Alternating Staddle Lat Lunges
2)OH SQ
3) High Pull w/ ext Rot
4) Rev Alt Lunge
5) Alt Alligator
6) Alt SL SQ
Facing Away From Rack
7) OH SQ (quad burner)
8) Alt Forward Lunge
9) Chest Press
10) SL Sprinters (L)
11) SL Sprinters (R)
12) Mountain Climbers (Hands In straps - PARALLEL TO GROUND)

12 mins

THE EVOLUTION CIRCUIT - BUILDER / LIFTER / FUEL-ER
3 stations, 2 exercises per station, 1 Full Circuit = completing all stations.
P1 always starts @ exercise a)

P2 always starts @ exercise b)

BUILDER STATION
A) TRX OH SQ (Quad Burner)
B) Nordic Curls

LIFTER STATION
A) BB Front (or back) SQ (55lbs / 95lbs)
B) KB DL

FUEL-ER STATION
A) SA KB alternating snatch/clean/swing
B) Plate Holding Hollow Rock

FIREDRILL : Clock set for 4 X 20s ON : 08s OFF / 40s between stations, complete Full Circuit (12 mins) (7mins + 4 mins set up & explain)

1 mins REST - Explain Round 1

ROUND 1 : clock set for 4 X 45s ON : 15s OFF, 1 min between stations, complete Full Circuit (14mins)

1 min REST

ROUND 2 : clock set for 12 X 35s ON: 15s OFF, NO REST between stations, Complete Full Circuit 2 times (10mins)

38 mins (NO BUFFER)

Partner WOD

40 Deadlifts 120/80kg
Run x2 around the box (together)
40 KB swings 32/24kg
Run
40 Thrusters 50/35kg
Run
40 Burpees
Run
40 Cheast to bar Pullups
Run
40 Box jumps
Run
40 KB/DB Squat Cleans 2x24-25/2x15-16kg
Run

Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

Teams of 3. One sandbag off the ground the whole time.
One works while the others rest.

AMRAP 15 min, "Squatting Elizabeth + Fran"
21-15-9
Squat Cleans 50/35 kg
Ring Dips

21-15-9
Thrusters 30/25 kg

Pullups

Straight into:
"Diane climbs 6 min stairway to Helen"
1-1, 2-2, 3-3, ….
Deadlifts 100/60 kg
Handstand Push-Ups

3x
400m run (whole team runs)
21 KB 24/16kg
12 Pullup

(12 min time cap)

Straight into:
"Grace and Evil Karen", 15 min time cap
10 rounds for time of:
3 Squat Clean & Jerks 50/30 kg
15 Wall Ball
3 burpee OTM (all except person holding the sandbag)

1x Hang Power Snatch 2s. pause in the catch + 2x Overhead squat

Kevyt paino, n. 50-60% of max

15-12-9:
Power clean & Push jerk (50/35kg)

Time cap: 8min

50 HSPU

6 KB/DB Thruster (2x24/16)
6 C2B

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.

Squat Snatch

5-7 reps, 60-90sec rest

RPE 3-4