Warm Up:
20 min assault bike ride chill pace then 20 sec all out + 40 sec chill pace x 7 min
Mobility: 20-30 min
A) find 1 rm power clean then do 2 p clean EMOM for 10 min
B) Front squat w/pause 3×5
C) 200m run + 10 ctb 90 sec x 4
400m run + 10 strict hspu rest 90 sec x 2
1600m + max mu x 1. rest 5 min repeat max mu only.
D) 3 rounds:
10 kb thruster 53/35 + 15 box jumps 30/24 + 20 kbs 70/53
E) class
accessory) 15 ghd hip extensions + 8 bulgarian split squats + 1 min free standing hs hold accumulate x 3 rounds nft