Start up(14)
stretch (8)
roll lats, upper back (4)
front rack stretch(2)
IT stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
floor press 5x2@85%
ghr 3x6
front squat 3x2

Fitcamp
800m run
160 abmat sit ups
800 m run
80 kbs
800m run
40 jump lunge

Metcon(13)
3rds
16 ohs 75/55
16 box jump/step ups 24/20
8 c2b/bmu 2

Metcon-comp(13)
3rds
20 ohs 95/65
20 box jumps 30/24
20 c2b

Finisher
30 t raise
60 slow bicycles
90 sec v sit

Hip openers
Hip waves
Fire hydrants
Cat Cow
Elbow to sky
Glute Bridge + Reach
SL Glute bridge
Drop Squat into vertical jump

Strength Day 4 Stretch of the month

Pigeon Stretch. Aim to keep from leg perpendicular to direction of torso.
Optional Variation - front leg elevated on bench. Bonus addition, LaxBall external rotators of the hips

Fitness:
4 x 500m row. Rest 4-5 min between sprints.
Go at approx. 90-95 % intensity.

Advanced:
5 x 350m row. Rest 4-5 min between sprints.
Go at approx. 90-95 % intensity.

---

Can be substituted with running (5 x 300m etc.).

10 minutes
30 kettle bell swings every minute on the minute
Each partner will alternate
PENALTY: If you cannot complete the 30 swings in a minute
complete 5 burpees

8/8 x One Arm Dumbbell Floor Press
2 x Legless Rope Climb
10/10 x DB Row

Start up(16)
stretch 3 mins
roll low back, glutes, lats, back(5)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 squat snatch(bar)

ot:30(4)
2 hang squat snatch(light)

work up to hvy squat snatch(10)

Fitcamp
shuttle runs(cardio)
3rds
15 jump pull ups
20 hrpu
25 medball clean wallball

Metcon(13)
4rds
4 chest to bar
7 snatch 95/65
10 oh squat 95/65

Metcon-comp(13)
4rds
4 bmu
7 snatch 115/75
10 oh squat 115/75

Finisher
25 scap push ups
2 min hamstring stretch
2 min plank

Start up(14)
stretch (8)
roll quads, achilles, calves(4)
samson stretch(2)
front rack floor stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

1 clean+ 2 ft squat+1 jerk-work up (9)

ot :30(4)
1 clean @ 90% of 1rm(hvy)

Metcon(15)
3rds
7 clean and jerk 115/75
9 bar facing burpees
11 hrpu

Metcon(15)
3rds
7 clean and jerk 135/95
9 bar facing burpees
11 hspu

Finisher
20 cuff iso
2 min hamstring stretch
80 temp tantrum

12 min EMOM
ODD 10 weighted lunges 60kg/40kg
EVEN 6+6 kb jerks 24kg/16kg

On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power(20)
back squat
work up to one rep max

Fitcamp
tabata circuit
burpees
rope slam
airdyne
g2oh

Metcon(16)
7rds
8 oh squats 75/55
100m sprint
8 burpees over the bar
100m sprint

Metcon-comp(16)
7rds
5 muscle ups
200m run
5 oh squats 145/100

Finisher
100 sit ups
quad smash
lax shoulder