Warm Up/Mobility
8 Minutes (Steady movement through the following):
20/16 Calore Ski or Row (start easy and build intensity each round) (Or another machine)
10 V Ups
10 Reverse Crunch
10 half kneeling single arm dumbbell press (moderate) (each side)
0:30 handstand hold

4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Ski (OR Row)
5 V-ups
3 Strict Deficit Handstand Push Ups (at workout deficit)

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 MInutes
20/16 Calorie Row (OR another Machine OR 200m Run)
50 Alternating V Ups (20 GHD situps)
10 Deficit Handstand Push Ups (6"/4")

Metcon (Weight)
8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)
4×8-10 Dumbbell Bent over row (each side) (Heavy)
3×15 deficit push ups (Hands and Feet on 45 plates)
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)

Metcon (2 Rounds for reps)
2 rounds for time:
33/27 Calorie bike
100 Drag rope double unders (OR 125 Heavy Double Unders)
50 Dumbbell hang snatches (50/35)
-Rest 1:1-
4 sets
19/17 Calorie bike
40 Drag rope double unders (OR 50 Heavy Double Unders)
20 Dumbbell hang clean and Jerks (50/35)
-Rest 1:1 b/t sets-

Metcon (Time)
6 Weighted Strict Ring Pull Ups/6 Weighted Ring Dips
10 Deadlifts (315/225)
100’ Handstand walk (double obstacle every 50’)

Snatch Balance (1×2)
10 min to find heavy x 2
Metcon (Weight)
Power snatch + Pause Snatch (pause in receive for three seconds):
(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
*Rest 60-90 secs between sets*
Metcon (Weight)
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*

*This should be heavy! Including the goblet squats, but I want those to be fast!

Clean and Jerk (4x (1+1))
Clean is 1" off the floor
Work up to 80-95% of Clean and Jerk