a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 30sec for 10 rounds
30% of max unbroken reps
c) conditioning 12min
amrap 12min
20/15cal row
20 wall balls 20/14
a) warm up 5min
2 rounds
10 step ups
10 down ups
10 sumo squat stretch
b) primer 10min
3 rounds
10 single leg glute bridges / leg
30sec russian twist kb
10 tempo single arm kb front squats
(5 each arm)
c) strength 10min
3 sets
5 1 1/4 back squats (3s down)
d) conditioning 12min
for time
21-15-9 reps
double db burpee box step overs 20/15
toes to bar
a) warm up
3 rounds
45"on/15"off
ski
instep stretch + rotation
down ups
b) conditioning 30min
for time
100/75cal ski
50 clean & jerk 50/35
100 burpees over bar
50 clean & jerks 50/35
100/75cal ski
a) warm up 5min
2 rounds
10 dowel pass thoughs
10 dowel around the world/side
10 dowel samson stretch
10 dowel good mornings
b) primer 4min
2 sets
20"weighted top of push up hold
20"weigthed bottom of push up hold
20"weighted alt shoulder taps
60"rest
c) gymnastic strength 6min
4 sets
20sec top of push up hold + 3 wall climbs
60sec rest
d) conditioning 16min
for time
2000m row
into
2 rounds
40 double unders
20 deadlifts 60/40
40 double unders
20 pull ups
a) warm up 5min
2 rounds
200m run
10 instep stretch + rotation
5 handwalk + push ups
b) primer 8min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 10min
4 sets
5 def deadlifts
d) conditioning 15min
on every 3 min for 5 rounds
200m run
10 thruster 40/30
