a) warm up 5min
2 rounds
50 single unders
10 prisoner good mornings
10 down dog & seal
b) strength 16min
1rm deadlift
c) conditioning 12min
every 3min for 4 rounds
40 double unders
20 sit ups
10 sumo deadlift high pulls 40/30
a) warm up
3 sets
45"on/15"off
bike
handwalk + push ups
b) conditioning 28min
amrap 8min
50/40 cal bike
50 burpees
max alt db snatches 22,5/15
2min rest
amrap 8min
50 burpees
50 alt db snatches
max cal bike
2min rest
amrap 8min
50 alt db snatches 22,5/15
50/40 cal bike
max burpees
a) warm up 5min
2 rounds
10 down ups
5 handwalk + push ups
10 twisted cross
5 dynamic bridge
b) primer 5min
2 sets
30"weighted top of push up hold
30"weigthed bottom of push up hold
30"weighted alt shoulder taps
60"rest
c) gymnastic strength 8min
4 sets
3 wall climbs into 20sec nose to wall handstand hold
60sec rest
d) conditioning 12min
6 rounds
for time
10 push press 50/35
10 chest to bar pull ups
a) warm up
400m run
10 prisoner good monrings
10 alt instep stretch + rotation
10 dynamic bridge
b) primer 9min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 12min
5 sets
3 sumo deadlifts
d) conditioning
every 4min for 4 rounds
500/400m row
6 power cleans 60/40
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
