200m Run
90 sec/side Couch Stretch
Then for 8 mins cycle through:
8/side Banded Side Clams
8/side Banded Side Lying Abduction
8/side Front Foot Elevated Split Squats
8 Shoulder Activations
8 Ring Rows
8 Banded Pull Apart
8 Barbell Strict Press
In 17 mins complete 3-4 sets of:
6/side Rear Foot Elevated Split Squats (T20X1)
Rest 45 secs
5 Weighted Strict Pull Ups / Banded Strict Pull Ups
Rest 45 secs
6(-1) Strict Press (pause for 2 secs at eye level on your way down)
Rest up to 2 mins
Complete 6 sets of 2 mins on, 1 min off of:
15 DB Front Squats (50/35 - 35/25 - 25/15)
10 DB Push Press
In time remaining complete Max reps of:
Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows
The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.
90 secs/side Pigeon Pose
EMOM x 8 mins:
Mins 1-4: 1 Split Jerk at 70%
Mins 5-8: 1 Split Jerk at 75%
Rest 2 mins
Every 90 secs x 6 mins (4 rounds):
1 Split Jerk at 80%
Complete 2 sets of:
Max Effort DB Push Ups (down in 2 secs)
Rest 30 secs
Max Effort Ring Rows (down in 2 secs)
Rest 2 mins & 30 secs
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1-7: 3 High Hang Snatches at n more than 70%
8-14: 2 High Hang Snatches at no more than 80%
15-20: 1 High Hang Snatch building to a heavy but perfect single