KB lunges 3 x 10/per side

KB box step up 3 x 10/per side

5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

10 minute AMRAP
10 Burpee Box Jump Over 24/20
20 KB snatch 53/35
30 DU (90 singles)
*must complete 5 snatches per arm before switching

-3 minute rest-

10 minute AMRAP
10 alternating lunges w/ barbell OH 115/75 (stationary)
20 T2B (scale 20 k290)
15 Front squats 115/75

***Score is combined total rounds+reps for AMRAPS

20-15-10 reps for time:
Toes to bar
Power snatch 60/40kg
Back squat 60/40kg

0-8min
AMRAP
9 Deadlift 80/60kg
9 C2B Pullups
9 Toes-to-bar

-2min rest-

10-18min
Run 800m
AMRAP
6 KB/DB Snatch (Heavy)
8 HR Pushups
10 Push Press 50/35kg

-rest 2min-

20min-->
For time:
27-21-15-9
Bar Facing Burpees
*50 Double Unders after each set

Timecap 30min.

EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU

Row 50kcal
40 Bar over Burpee
30 Power Snatch (50/35kg)
20 Squat Clean (70(50kg)
10 HSPU

This is for time, go as fast as possible. Scale the weights and reps if needed. You should be moving all the time. Use only one barbell and load it yourself.

EMOM 15

1min: ME chin over bar hold
2min: ME Squat hold, 90 degrees 20/15kg
3min: 200m sprint

MVMT PREP
Roll Lats & Posterior shoulder
Lower Seg Roll X 4/
Glute March 2 X10/
Glute March & Cont shoulder Reach X5/

Inchworm out - 10 scrap push ups
Shoulder taps 10/
SL DL practice 2X 10/
Arms OH BW SUMO stance DL hinge practice X 10
10mins
**
SKILL : Black Banded internal & External Stim Rev Lunges**

banded EXT rot activation Rev Lunge

face other direction and rack same leg for INTERNAL rot stim
INT X15/
EXT X 15/

Finish INT & EXT on 1 leg before switching.
5mins

SUMO DEADLIFT 4 X 12
ALT DBL DB OV PRESS 4 X 12/

3min X 4

16 min

TABATA-UESDAY

Working Solo complete Combo 1, 2, & 3 with 1 min REST between.

You will need :
1 mat, 1 hurdle, 1 mini-band

3 ROUNDS of 10 Sets of 20s ON : 10s OFF
Alternating between 2 designated exercises.

1) HIgh Knees & Sprawl
1min REST
2) Toe-Banded Bicycle & Hollow Hold V-snaps leave band on
1 min REST
3) Huddle Hops & Push up to Plank

19mins (2 mins to explain)