20min AMRAP
8 Toes to bar
10 Dumbbell hang clean and jerk 22,5/15kg
400m Run

Warm up(10)
:30 air squats
:30 jax

:30 knuckle draggers
:30 heels to rear

:30 side lunge
:30 high knees

200m run

Barbell warm up

Mobility(5)
1:00 min hamstring stretch
:30 chest stretch

Fittrain(20)
6rds
12 s/a db shoulder to overhead 35/20-challenge up-50/35
24 single unders-challenge up-double unders
18 cal row
36 erg jump overs

Opt(12)
Iso-core
4 giant sets
12 upright row
12 curls
12 floor press
12 windshield wipers
rest as needed between sets

5x5 ghdsu
1600m walk/run
4x2 ft squat

Finisher
30 t-raise
60 hip raise
1:00 min quad stretch per

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

RPE 3

"EMOM 12'
1: 15/12 cal row
2: 8-12 kipping HSPU
3: 12 Double KB DL @24/16 kg"

EMOM 10, snatch double. Moderate to heavy weight

H. Hang power snatch 2RM
3 sets of 3, -15kg

10 pullups /20 Ring Rows
20 m bear crawl
10 pistols, 14 box, 20 BSS
3 wall walks

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock

RPE 3

Optional Accessory

STRENGTH

Alternate for 2-4 rounds:

10 Double KB Goblet Squat
10 GHD Hip Extension

RPE 3 to 3+

"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

"For Time:
500m Row
20 Power Cleans @40/30 kg
500m Row
20 Power Snatches @40/30 kg
500m Row
20 Thrusters @40/30 kg
500m Row
TC: 18'"