WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow 

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CONDITIONING

400m Run
30 KBS or DB Swing
400m Run
30 C&J
400m Run
30 Goblet Squat
400m Run
30 STOH
400m Run
30 Single Arm Devils Press

RPE 4, very heavy breathing

Split the reps 50-50 with both arms. If you have a light load, just go faster. Otherwise tailor the rep scheme to fit your gear and fitness level.

COOL DOWN
5-10min jog/run nose breathing only

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Optional Accessory 
STRENGTH
 
For time (with good quality)
With a band

40 Push Down
40 Biceps Curl
30 Push Down
30 Biceps Curl
20 Push Down
20 Biceps Curl
10 Push Down
10 Biceps Curl

RPE 3 to 5, feel the pump!

CONDITIONING

2 rounds for time:

400m Run
20 Power Snatch 
400m Run
20 C&J
400m Run
20 Thruster

Overall RPE 3 to 4

Target: keep a steady and repeatable pace. Barbell work in sets of 5 or more.

Loadings:
Rxd: 40/30kg
Masters: 40/30kg
Tailored: 30/25kg

EMOM 20
1) 10-15 Burpees
2) 20-30 Air Squats
3) 15-25 Pushups
4) 40-60 Jumping Jacks
5) Rest

100 single legged supported deadlifts, use any weight you have
100 single leg hip thrusts (banded)
100 monster walk steps (banded)

(50 of each / leg, any sets and order you like, as long as you complete required reps)

TC 10 min

For time
50m Walking Lunges
50 Glute Bridges
50 Knee hugs
50 Dips (off a chair/bench..)
50m Walking Lunges
50 Dips
50 Knee hugs
50 Glute Bridges
50m Walking Lunges

Strenght
Push Press x 3 sets (62%x3reps + 72%x3reps + 82% x max reps)
rest 2-3 min bwn sets

Weighted Pull ups 3 sets (52%x3reps + 62%x3reps + 72% x max reps)
rest 2-3 min bwn sets

2 x Inch worms
12 x Push up
15 x Tuck jumps
4 x Inch worms
12 x Narrow Push Up
15 x Tuck jumps
6 x Inch worms
12 x Wide Push Up
15 x Tuck jumps
8 x Inch worms
12 x Diamond Push Up
15 x Tuck jumps
Try to keep push ups and tuck jump sets unbroken.

3x
5min ON/3min OFF

40/30 Cal.
+
AMRAP in the remaining time of
6 Thrusters 60/40kg
30 Double Unders

5 Rounds of
9 Pullups
12 Overhead Squats 50/35kg
15 Deadlifts 50/35kg

Walking lunges with plate overhead
4 sets (length of room/ down and back=1 set)