Foam Roll Quads, Glutes, hips, lats
Mobility Band - ankle, hips
Cat / cow
Hip waves
shin boxes

Strength day 1 stretch of the month
Couch stretch against bench

Alternering Double Tabata
Wall Balls
Double Unders

7min AMRAP of:
7 x Hang snatches 40/60kg (hang power snatch is ok too)
14 x T2B

9 Rounds for Time:
4 Dips
6 Burpees

Advanced:
9 RFT:
4 Muscle Ups
6 Burpees"

Time cap 11 min. Go fast and furious. And blame the burpees on Marjaana.

1/2 mile run

AMRAP 20:00

12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Lateral Barbell Burpees
12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Chest to Bar Pull-Up

Weighted Push-ups

4 sets of 15 weighted push-ups

For time:
50-40-30-20-10 Air Squats
5-5-5-5-5 Clean & Jerks @60% of 1RM

rest 3min

21-15-9reps of
Wall Balls
Toes-to-bar
Pushups

rest 3min

Run 800m

3x5 Tempo Ring Dips (3sec hold/3sec down/3sec hold/3sec up)

4x3min AMRAP (1min rest between)
Alt. between a and b

a) AMRAP of
5 Handstand Pushups
10 Pistols

b) 2 Rounds of
10 Toes-to-bar
15 KB Swings 32/24kg
+
AMRAP of Double Unders
(DU is your score of B)