20min for Quality

10 Plate V-ups
10/10 Plate Russian Twists
10 Plate Sit-ups
10sec Plate Hollow Flutter Kicks

Rest 60-90sec

10/10 Side Plank Star lifts
60sec Plank to Plank extended

Rest 60-90sec

Mobility ( Shoulders & Tights )

2 x 8min:5min

Alpha: 8 min AMRAP
40 m Farmer's Carry
9 Pullups
10 Burpee Box Overs

Rest 5 min

Beta: 8 min AMRAP
7 m KB Walking Lunges (Kettlebells in Front Rack, or OH)
7 Push Press (40/30)
Side Plank 25"/side ("=seconds)

Keep a steady sustainable tempo on both Alpha and Beta. Then Sprints.

3 Rounds For Time

6 Front squat 3030 @ 55-65 % 1RM
200 m run (or 350m row)

REST 60 sec.

10 - 8 - 6 - 4 - 2 reps of:

*Goblet Squats
*Ball Slams
*KB Snatches (5+5/arm)

4 Rounds For Time of:

21 KB Swings
12 Pullups
9 Burpee Box Jumps

Workout "JACK"

20 min AMRAP

10 Push Press 52,5/37,5 kg (38,5kg)
10 KB Swings 24/16 kg
10 Box Jumps, 60/50 cm

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Scaling down PP: 75-80% of 1RM

3 rounds of:

5-8 Muscle-Ups
15 Box Jumps
20-40 Double-Unders
- Rest Walk 90''

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• Scale MU to negative MU --> Kipping CTB + dip --> Kipping Pullup + dip --> Jumping Chest To Bar + Dip

3 rounds of:

6.6 or 7.7 or 8.8 Pullups (kipping --> jumping CTB or Kipping Ring Row)
10 Wall Balls
10 Pushups
- Rest walk 90''

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• 6.6 = do 6 unbroken, rest 10'' and do 6 more

AMRAP 15 min

9 floor wipers 60/42,5 kg
9 bar over burpees
9 Deadlift 60/42,5 kg