• Build to heavy.
• You need to complete the 3 lifts in 45s.
• Rest 3min btw sets

Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s.

Warm up(0:00-10:00)
Rowling x5
Penalty=turkish get up
then
:30 sec knuckle drags
:30 sec down dog w/foot pedal

:30 sec alt single leg deadlift
:30 sec active dive bomber

Mobility(10:00-15:00)
Child's pose-1:00 min
Double ankle stretch-1:00 min per

Pointers(15:00-20:00)
Row-quick handle return, 11oclock finish
Burpees-full r.o.m, open hips, chest touch
Double unders-wrist close, turn with wrist, controlled bound

Prep:
10 low singles
10 big hop singles
10 dbl taps
10 du's or attempts

Metcon(23)
6 Rounds for Total Reps in 23 minutes

“The Ghost”

1:00 Calorie Row, Bike or Jing

1:00 Burpees

1:00 Double Unders

1:00 Rest

Opt(12)
back or box Squat 5x3
3x6 reverse fly ss w/hammer curl
Gym goat
5x5 back extensions

Finisher
30 w-raise
30 band pull aparts
:30 sec v sit
100 flutters
1:00 min quad stretch per

STRENGTH

4 rounds, rest as needed between

1) 5 Behind the Neck Snatch Grip Press
2) 2 Weighted Pull-Up
3) 5-10 GHD Hip Extension, TEMPO 3013 (3sec down, straight up, 3 sec hold in the top position)

RPE 4

1 Push jerk + 1 Split jerk
Add weight by the feeling.

5x
On the 2:00:
1 Power clean + 1 Hang power clean + 1 Hang squat clean
Build to heavy

AMRAP 3:
12 Front squats 40/28kg
15 T2B
18 Push-ups

Rest 3min

AMRAP 3:
9 Front squats 50/35kg
12 T2B
15 Push-ups

Rest 3min

AMRAP 3:
6 Front squats 60/42kg
9 T2B
12 Push-ups

Every 60sec 1rep, add 2.5/5kg Every round

STRENGTH

4 rounds, rest as needed
1) 5+5 Single Arm Lunge Arnold DB/KB Press
2) 10 Double KB Row
3) 5+5 Bulgarian Split Squat, weighted

RPE 4