3x90sec ON/90sec OFF

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

Back squat
4 x 12

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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

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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

EMOM 12

2x high box jumps

Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Mini Band squat holds 3x 30sec
DB reverse fly + scap raises

10-12min

SOD: Pigeon