Mobility:
Roller hamstrings + lat
shoulder clocks + wall(floor) slides
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking!!!!!!)

Dead Bugs
Mini Band around knees: side steps + gluts bridge
Mini band around wrists: ext rotation pulses

12mins

• 5 Rounds For Time:

• 10 Cal. Row/Ski Erg/Airdyne OR 15 Ball Slams @ 20-30/10-20 lbs.

• Double KB/DB Front Rack Carry from outside door to dumpster and back @ 35-53/16-35

• Shuttle Run from outside door to dumpster and back x 2 trips

• KB/DB Reverse Lunge x 10/leg @ same weight you used for Double KB/DB Front Rack Carry

3x90sec ON/90sec OFF

12 Overhead Squat @50% of 1RM
+
AMRAP Bar Facing Burpees

Back squat
4 x 12

Practise DU during the rest

KB arm bar + laying int/ext rotations
Cat Cow
Thoracic Rotations
Up to down dog

Then Benchmarking:
Half of class goes into double unders
Half of class does max wattage on rower
3 min timer for each

15min

SOD: 2 min squat hangout (as low as you can hold without heels coming off the floor; hold on to an upright to make easier)

Russian KB swings with 2 KBs
Go about shoulder level

Heavy 10 R

Post three heaviest successfull sets

50 wall balls 9kg/6kg

40 box overs 60cm/50cm

150 DUs

60 HBRs

60 ABRs

40 kb swings 24kg/16kg

WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
Time cap: 40 minutes

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 40/30
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 50/35
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 60/40
30 Bar Burpees

AMRAP 12
row 500/450m
15 Wallball Shots 9/6kg