Warm up

Each movement is for 50ft or 30sec

2 rounds

High knees

Butt kickers

Plus

Frankensteins (touch opposite foot to opposite hand)

Inch worm push ups

Lunge with a torso twist

Broad jumps

Then

W/ a broomstick, bar or band

15 good mornings

15 back squats

15 strict press

(All the equipment)

Every 90secs for 6rounds

1 cleans & 2 jerks

Start at 75%

*keep reps fast w/ good form *

14min AMRAP-

3 bar muscle ups*

6 hang squat cleans 105/155

9 burpees

30 doubleunders

*scale:

BMUs = 6 pull ups

HSC = 1-2 sets

DUs = 2x singles

Extra Credit

50 Russian KB swings

(Some Equipment)

EMOM 8

each side:

5 suitcase deadlifts + 4 hang squat cleans + 3 split jerks (single arm DB/KB)

14min AMRAP-

12 box dips

10 DB/KB hang squat cleans each side

9 burpees

30 doubleunders

Extra Credit

50 Russian KB/DB swings

(No equipment)

5sets w/ broomstick

5 hang squat cleans + 5 split jerks

14min AMRAP-

12 box dips

10 loaded back pack hang squat cleans each side

9 burpees

30 doubleunders

Extra Credit

50 steps death march