ACTIVATION

2-3 rounds, 30-sec rest between the rounds.

Cat-cow in kneeling – Follow breath during movement. In breath arching through spine, out breath pressing through floor to round spine – 7 reps.

Emom5 rounds each /rest 2min

1. Hspu (3-8)
2. Bar/Ring mu (2-6)
3. Pistols 10-16
4. Hs walk 5-10m
5. Snatch 2 @85-90 %

AMRAP 20
50 Double Unders
50 KB Swings 24/16kg
40 Box Jumps
40 Sit-ups
30 DB Snatches 22,5/15kg
30 Pullups
20 Calories
20 Toes-to-bar
10 Handstand Pushups
10 Muscle-Ups

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 65% of 1RM
- reset on each rep NOT Touch N Go

Banded Pull-Through: Accumulate 100 reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
2 Rounds:
21 Push-ups
15 Box Jump Overs 60/50cm
9 Deadlifts 100/70kg

Rest 5:00

18 Deadlifts 100/70kg
30 Box Jump Overs 60/50cm
42 Push-ups

TC 17min

EMOM 9:
3 Thrusters 40/28kg
3 Burpees
- Add 1 burpee each minute

6 Sets of Overhead Squat (from rack)
Set 1: 6 @50%
Set 2: 6 @55%
Set 3: 6 @60%
Set 4: 3 @65%
Set 5: 3 @70%
Set 6: 3 @75%
- 2min rest btw sets

Engine Circuit!

3 rounds
2:00 @ easy
1:00 @ moderate

After 3 rounds rest 3:00
Then repeat another 2 times for a total of 9 rounds.

• Pick your poison today: bike, row, ski, run. You can alternate each block of 3 rounds: e.g. ski, row, run.

10-9-8-7-6-5-4-3-2-1:
Clean & jerk (50/35kg)
Burpee over bar (Lateral)

(Time cap: 12min.)