WARM UP:

3 Rounds

5 Strict pull ups

10 Push ups

15 Pause overhead squats (broomstick)

MOBILITY:

Groin terror

Peanut crunches

Couch stretch 1min side

BENCHMARK LIFTS:

3 Attempts to find your 1RM

Deadlift

then

Bench Press

WARM UP:

30 Ring rows

30 Band pull aparts

MOBILITY:

Posterior capsule distraction

Thoracic extensions

Pistol of doom

MOTOR CONTROL:

8 Rounds sled push go heavy

WOD:

5 Rounds

10 Clean and Jerks 70/46kg (yes 46kg, it’s not a typo)

1 Rope climb… legless

scale to jimmies

VIDEO:

WARMUP:

Tabata

Hollow hold

MOBILITY:

Pistol of doom 15, 15

Peanut roll & crunches 5, 5, 5, 5

Barbell quickie 15

MOTOR CONTROL:

Reverse tabata

Handstand Pushups

then reverse tabata

Strict pull ups

WOD:

Front Squat 1 – 10 – 1 – 20 – 1 – 30

Then

3min AMRAP

Push press 75/50kg

*6 burpees over the bar every time you drop it

This guys last day today! Has been awesome having you Ty, safe travels.

WARMUP:

Tabata

Hanging L-sit

MOBILITY:

Pistol of doom 15, 15

Thoracic extensions 15

Groin Terror 10,10,10

MOTOR CONTROL:

EMOM pick a number of bar muscle ups or chest to bar pullups

WOD:

3 Rounds for time

10 Overhead Squats 60/40kg

50 Double unders

VIDEO: