1. Warm Up
2rds 30 Jumping Jacks 10 Plank Burpees 10 Slow and Controlled Air Squats :20 Pigeon Each Side 10 RKBS
2. Gymnastics: 20 Mins 10 Hollow Rocks :30 Noes and Toes working on floating toes 8 Each side jumping Single arm elevated explosive push ups (see video)
3. 8min AMRAP 18 DB/KB Swings 200m Run
Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
