A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds
B. For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 800 Meters
A. Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B. Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B. Every 2 minutes, for 6 minutes (3 sets):
Front Squat x 8 reps @ 70%
C. Three rounds for time of:
Row 500 Meters
20 Burpees Over the Erg
15 Toes to Bar
10 Strict Handstand Push-Ups to 4″/2″ Deficit
D. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 reps @ 21X1
Rest as needed