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0-3 warm up
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
PVC mobility

6x5 Front Squat EMOM
for 6 Mintues
build to 3rd set @ 70% 1rm

75 Power Snatch for time
at top of every minute perform 20DU

0-3
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups

2-20 min
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)

start at 30
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups

6x4 Back Squat EMOM (from rack)
6 minutes @ 70% of 1rm

amrap 15 min
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam

15-25 partner alt hang cleans
6min emom 4each
50%-60% 1rm hc

30-
2pp partner chipper
3-2-1
3rds
30 cal row, wb, kb
2rds
20 s2oh, hspu
1rd
10 wall walks

Coaches Choice