Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
STRENGTH
Deadlift
10-8-6-4-6-8-10
Kneeling bottom up KB Press
7 x 12 6r/6l
Post 4 rep Deadlift in comments.
21-15-9
21 – 15 – 9
Wallballs 10/7kg
Pull-ups
Thrusters 42.5/30kg
Box Jumps 24/20"
Kettlebell Swings 24/16kg
Post time in comments.
3 ROUNDS
3 Rounds
50 Air Squats
35 Push-ups
20/15 Calorie Row
Post time in comments.
RUN & CLEAN
200m Run
15 Power Clean 40/30kg
400m Run
12 Power Clean 50/40kg
800m Run
9 Power Clean 60/50kg
Post time in comments.
STRENGTH
Back Squat
10-8-6-4-6-8-10
KB Z Press
7 x 10
Post 4 rep in comments.
5 ROUNDS
5 Rounds, 4 minute windows
15 Pull-ups
18 Alternating Dumbbell Snatches 22.5/15kg
21/15 Cal Row
Post slowest round in comments.