Hang Power Clean; 7x3; every 2 mins; build to tough 3 reps
Supinated Pull-up; 5xAMRAP; every 90sec
+
8 min AMRAP:
10 double DB Squats @moderate
10 left arm DB push presses @moderate
10 right arm DB push presses @moderate
40 reverse skips
Push Press; 5x5; all @TOUGH; rest 2 mins
Barbell Split Squats; 4x(5-7); rest 1 min b/t legs; all @TOUGH
+
5 sets; 1 set every 3 mins:
5 burpees as fast as possible
20sec ALL OUT bike
5 burpees as fast as possible
A1. Deadlift; 5x(4-5); make it tough; rest 20sec
A2. Max Effort Broad Jumps; 5x5; rest 2 mins
+
10 min AMRAP:
200m run
20 switching jump lunges
10 no jump burpees
+
rest walk 5 mins
+
10 min EMOM:
min 1- 30sec Russian Twist with Med Ball
min 2- 30sec Russian KB Swings @TOUGH
A1. Back Squat; 4x8; make it tough; rest 10sec
A2. Walk In Box Jump; 4x5; use a tough height box; rest 2 mins
+
5 sets:
30sec Plank Hold
30sec AMRAP hand release pushups
30sec jump squats
rest walk 1 min b/t sets
