Warm up
1 minute handstand with arm lifts (if possible)
Then
3 rounds
5 box jumps
7 dbl kb bottoms up presses
9 dbl kb high pulls
Strength
Push press-Build a heavy 2
Conditioning A B A
A-3 Rounds for time
2 minute cap
7 dbl kb rows 53s/35s
7 dbl kb swings
B-Every 90 seconds x 3 rounds
1 push press
Russian twists 20 seconds
Accessory
AMRAP7
3 wall walks
20 hollow rocks
10 rear delt flys
Oly WOD
EMOM5
2 push jerks + 1 split jerk
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
