METCON

Workout

Core Warm up

AMRAP 6

8 sit ups
3+3 turkish get ups (KB)
SA KB OH shuttle walk
*alternate arms each round

rest 2 mins

AMRAP 28

1km/0.8 spin bike
20 alt DB hang squat cleans +
jerk
40 DU/ 80 SU

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Romanian deadlift x 2-3 (heavy)
High SL Step Up x 8 (e/s)

Then

Every 3:30 mins x 3

BB Strict Press x 2-3 (heavy)
Dual DB Standing row x 8-10

EMOM 8

Min 1: 6-8 Burpee pull ups

Min 2: 14-16 hollow rocks

GYMNASTICS

Workout

E5MOM:
6 C2R Pull ups
8 Kipping C2B Pull ups
10cal Bike
12 Alt. SA Plank
(20 mins)