10 Shoulder Activations
10 Med Ball Leg Curls
10 DB Hang Squat Clean to Thrusters (light)
300/250m Row
Work on Rings or Bar:
1. Hollow Rock (Hollow Hold and Arch Hold)
2. Small Beat Swings
3. Big Beat Swings
4. Hips to Bar/Rings
5. 2 Small Beat Swings + 2 Big + 2 Hip
6. Kip
Then warm up your barbell and movements for the next part
Buy in: 10 Burpee Ring MU
Then 3 rounds of:
7 Squat Clean & Jerks (135/95)
20 Toes to Rings
Buy in: 12 Burpee Bar MUs
Then 3 rounds of:
10 DB Hang Squat Cleans to Thrusters (50/35)
20 Kipping HSPUs
Scale Burpee Bar MUs to Burpee C2B Pull Ups or Burpee Pull Ups
Scale HSPUs to Push Ups
Buy in: 20 Burpee C2B Pull Ups
Then 3 rounds of:
10 Push Press (115/80)
20 Box Jump Overs – sideways (24/20)
Complete 3 sets of:
30 sec/side Bent Knee Copenhagen Plank
1 min/side Single Leg Standing on Capsule or any unstable surface
6×6 GHD Hip Extension (hold for 6 secs)
Rest 90 secs
Complete 3 sets of:
8 KB Banded Bench Press (down in 3 secs)
Rest 20 secs
10 DB Skull Crushers
Rest 2 mins
Complete 3 sets of:
12 Prone WTY off of an Incline Bench
12/side DB Powell Raises
10/side DB Windmills
Rest 90 secs
Scale Burpee Ring MUs to Burpee C2B Pull Ups or Burpee Pull Ups
Scale Toes to Rings to T2B or Hanging Knee Raises