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For quality:

6 rounds, 30sec ON, 15sec OFF

1. Plank hold
2. Arch hold
3. Side plank hold, R
4. Side plank hold, L
5. Rest

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WARM-UP:

3 rounds
5-10 scapula push-ups
5-10 hollow rock
5-10 arch rock
5/5 side plank rotation

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Deadlift
2-2-2-2
Deadstop*
TM (1 rep reserve every set)

Conditioning
8 Rounds YGIG
15 Russian KB swing @32/24kg
15 Wall ball

4 sets @ 75% of 3RM
3 position snatch
1 from each: hip, knee, floor
Perform TNG, hands do not come off the bar.

5 Rounds of;

9 Push Press 50/35
15 Box Jump Overs 24/20"
21 Wall Balls 9/6

(12 Minute Cap)

21-15-9
ring row
banded sots pull

Superset

Floor Press 3x6
Pendlay Row 3x6
(Increase weight from week 3)

90 Second Work : 30 Second Rest
x6 Rounds

25 Half Burpee
into AMRAP
S/A DB STOH 25/16

Bike and lunges

2rounds
4min echo
40m walking lunges
4min c2 bike
40m walking lunges

Easy pace in machine’s, walking lunges UB

Pull-Up
3-3-3-3
TM (1 rep reserve every set)