) 3 ROUNDS FOR QUALITY
20 HBR
3 DRAGON FLAG
10 T2B
3 L-PULL UPS

1A) WEIGHTED DIPS 5X4X40%
1B) HIGH BOX JUMPS 5X4, AVOID LIFTING THE KNEES

3 rounds each you go / I go
40 double under
20 plate ground to overhead 15/10

On the minute for 12min
1. 6-8 deadlift @60% 1RM
2. 1-2 wall climb

AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
AMRAP 4 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
AMRAP 4 min
500/400 meter Row/ski,bike
Remaining time Max Rep kipping HSPU

Goal: Have 2 min to work on the second movement

6x 30s On/30s Off

1) shuttle run
2) mountain climber
3) s.a devils press
4) sit up

(Total 24min)

14 MIN EMOM
ODD 3 DEADLIFTS 150KG(115KG
EVEN 10 ALTERNATING KB SNATCHES 24KG/16KG

Ring Row w. rotation: 3 x 12-15. No rest.
+
GHD Plank Hold: 3 x 30s. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

”Crazy Eights”

8 min AMRAP

8 KB deadlift
8 KB swing
8 KB goblet squat

3 RFT:
10 Power Cleans @70/47.5kg
20 Lateral Burpees Over The Bar

Goal: Tough effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
TIME CAP = 9:00

Extra:Single Leg Glute Hip Thrust - Foot elevated on a bench/box : 3 x 8-10 each. Rest 60s.