200m Run
90 secs/side Couch Stretch
90 secs/side Hip 90/90 Stretch
Then complete 2 sets of:
10/side Banded Side Lying Hip Abduction
10/side Banded Fire Hydrants
10 Banded Squats
2 Front Squats at 85% of your 1RM)
Partner AMRAP x 24 mins:
12-9-6 / 9-6-3 Cals Assault Bike or 15-12-9 / 12-9-6 Cal Row
9-7-5 Bar Facing Burpees
7-5-3 Thrusters (135/95 – 115/80 – 95/65 – 75/55)
A completes entire round (time cap 4 mins) while B rests. Then B completes entire round (or picks up where A left off and works for 4 mins) while A rests.
One completed round = 12 Cals, 9 Burpees, 7 Thrusters, 9, 7, 5, 6, 5, 3!
If you use DBs or a light Barbell for the Thrusters, then go with 7 reps each round
Build to a heavy complex in 12 mins of:
5 Hang Power Cleans + 5 Shoulder to Overhead
For Quality complete:
50-40-30 Cals Ski Erg
40-30-20 Push Ups
Try to complete at least the last 4 sets at one weight
(if Front Rack is really an issue for you, you can switch to Back Squat)