Warm up(0:00-10:00)
10 walkouts
10 air squats

10 cal row
10 air squats

10 active spiderman
10 air squats

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min per
Chest stretch-:30 sec per side

Pointers-
Row-quick handle return, chest high, full r.o.m.

Wallball-keep ball high in front of face, full r.o.m.

DB hang clean-alternate every 5 reps, pull under db. Focus on good form throughout.

Weightlifting(20:00-35:00)
Squat cycle-week 3- pull your chart.

Metcon(20)
"Speed Boat"

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35) alternate arms every 5 reps

Opt(12)
-FT20-300m row on the 2:00 min x5. Stimulus-Sprint, score equals slowest time.

-3x10
alternate hammer curls ss w/dips-your choice on style of dips

-1600m walk/run

Finisher
30 w-raise
15 side plank punch thru
30 leg ext to hip raise
1:00 min quad stretch per

5-6sec pause in bottom.
Sets @50-53-56-59-62-65%
Rest 2min btw sets

2 RFQ:
50 Hollow rocks
50 Superman rocks
50 Banded side steps (25/25)

5 RFT:
15/12cal Row
10 Pull-ups
10 Push-ups
10 KBS 24/16kg
10 Wall over burpees 120/100cm

EMOM5: 10 Thrusters 43/30kg
EMOM5: 7 Thrusters 50/35kg
EMOM5: 5 Thrusters 61/43kg
EMOM5: 3 Thrusters 70/50kg

Rest 5min btw emoms.

CONDITIONING

12min AMRAP:

Airbike 30/20cal
12 HSPU
24 GHD Sit-Up

RPE 3-4

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (40/30)
30 Toes to Bar
30 Thrusters (40/30)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (50/35)
30 Toes to Bar
30 Thrusters (50/35)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (60/40)
30 Toes to Bar
30 Thrusters (60/40)

tight form. hands by chest. Elbows in. Abs and butt tight.

6x
30sec ON / 90sec OFF
Barbell OH hold 60/40kg
- Barbell from ground
Focus on:
Hips under, tight body
Active shoulders: Press hard, shoulders to ears

5 Rounds
3 Power cleans 100/70
9 Press up
12 Air squat