A. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds
B. Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
A. Every two minutes, for 12 minutes:
Power Clean + Squat Clean
B. Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps
B. Take 15 minutes to build to today’s 1-RM Push Press
Followed by…
Eight sets of:
Split Jerk x 3 reps @ 75%
Rest 90 seconds
C. Complete as many reps as possible in 4 minutes of:
1 Strict Handstand Push-Up to Deficit (6″/4″)
1 Toes to Bar
2 Strict Handstand Push-Ups to Deficit (6″/4″)
2 Toes to Bar
…and so on, moving up the ladder.
Rest 2 minutes, and then…
Complete as many reps as possible in 4 minutes of:
1 Strict Handstand Push-Up to Deficit (4″/2″)
1 Toes to Bar
2 Strict Handstand Push-Ups to Deficit (4″/2″)
2 Toes to Bar
…and so on, moving up the ladder.
D. Two sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
Optional Additional Conditioning Session
Eight sets of:
Row 500 meters @ 5 seconds faster than 5km PR Pace
Rest 2 minutes