Start up(14)
stretch/roll 6 mins-quads, hams, calves

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

3rds(8)
10 pass through
10 pvc jerk
5 handstands or kick up att

jerk-3x2(6)
front squat-work up to 1rm(13)

Fitcamp
5rds
10 hr burpees
10 kbs
10 cal ad

Metcon(9)
amrap
9 wallballs 16/12
27 du's x3 singles(72)

Metcon-comp(9)
amrap
12 wallballs 20/14
36 double unders

Finisher
100 bicycles
2 min samson stretch

E2MOM for 20min (5 sets) of:
Station1 - Front racked alternating reverse lunges x 8-10 reps each leg @ 20X1
Station2 - 60s of strict HSPU for max reps

5 minute EMOM
20 second belly to wall handstand hold (have a partner spot)
Focus on tight core, not arching spine
Partner 1 - seconds 1-20
Partner 2-seconds 30-50

3x

10-15 Hollow rocks
15-30s Hollow hold
10-15 Hollow rocks

10-15 Back extensions
15-30s Superman hold
10-15 Back extensions

For reps and kg

In 8min UnBroken Toes-to-bar + 3x Double Unders

In 7min Find 2RM Thrusters

Rest 3min

8min AMRAP
20 Pullups
20 KB Swings 24/16kg
20 HR Pushups
20 Front Squats 60/40kg
20 Burpee Box Jumps

Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc good mornings

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

2rds(8)
8 strict db press
8 db squat cleans
8 sit ups

below the knee hang clean(7)
work up to hvy

ot:30(5)
1 clean @95%/hvy

Metcon(18)
otm
min one-4 cleans 135/95
min two-3 jerks 135/95
min three-8 burpees over the bar

Metcon-comp(18)
otm
min one-4 cleans 165/110
min two-3 jerks 165/110
min three-8 burpees over the bar

Finisher
2 min hip opener
2 min sh distraction
100 bicycles

Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc squat snatch

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

Snatch (16)
hang squat snatch 3x2 w/2 sec pause squat(4)
power snatch 3x2 w/2 sec pause catch (4)
snatch-work up to heavy(8)

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(10)
3rds
20 db snatch 45/30
40 double unders/120 singles
10 hspu/mod as needed

Metcon-comp(10)
3rds
12 db snatch 60/45
50 double unders
12 deficit hspu

Finisher
Roll low back and hams(5)
shoulder distraction (4)
100 flutter kicks

Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc good mornings

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

3rds(8)
8 decline push ups
8 b.o.r
10 v-ups

Clean(16)
hang clean 3x2 w/2 sec pause(4) catch
hang clean and jerk 3x2 w/2 sec pause jerk(4)
clean and jerk-work up to heavy(8)

Metcon(9)
amrap 9
3 kbs 53/35
3 burpees

Metcon-comp(9)
amrap 9
3 cleans 155/105
3 bar facing burpees

Short amrap. Go hard and go fast. Keep movements clean and efficient.

Finisher
2 min hamstring stretch
2 min sh distraction
2 min v sit

200000000 reps of everything.

... okay only 200. Split with a partner.

Both partners can be working at once. Always on different exercises.

200 Abmat situps (hands must touch floor behind and floor in front)
200 TRX Rows (45 degree angle minimum - trainers will call you out!)
2.0 on curve
200 reverse lunges (back knee must kiss floor)
200 front plank reach from forearms (arm must fully extend)
200 fast feet striders (2 plates high)
200 lateral leopard crawl (2 steps per direction = 1)

everything is total reps.

Goodluck. Earn your last long weekend of the summer

To mark down how far you completed or your team's completion time, all reps must be completed to standard. Otherwise have fun - but your completion time DNQ.

20 minutes

Light KB to be used for all of the movement prep

Halo
Arm bar
Pyring goblet squats
glute bridge
cossack squats

SAVE 3 MINUTES FOR SOD AT END OF CLASS:
TRX Low Back Stretch