WARM UP:

2mins Double unders

MOBILITY:

Groin terror

Pistol of doom

Thoracic rolls

MOTOR CONTROL:

2 Snatch balance + 2 Overhead squats

EMOM 8mins

build to a max effort

WOD:

5 Rounds

3 Clean and jerks 100/60kg

5 Burpee box jumps 24/20″

10 Chest to bar pull ups

Farewell and thanks for visiting Dane. Hope to see you return one day.

WARM UP:

Tabata

L-sit hang

MOBILITY:

Thoracic extensions

Groin terror

Front rack neck opener

MOTOR CONTROL:

EMOM for 8mins 3 Jump squats@50%

WOD:

30 Handstand push-ups
50 Good mornings 20/16kg
30 Toes to bar
30 Deadlift 100/60kg
30 Push press 50/35kg
50 Kettlebell swings 24/16kg
Run 800m
10 Muscle-ups

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.