3 rounds 400m Run 30 Med Ball/DB/KB Squat Cleans 20lbs(14lb)Then 2 Rounds 60 Sit Ups 20 Renegade Rows/Ring Rows/Bent Over Rows/Pull-upsThen 1 Round50 DB/KB/MB Curtsy Lunges*If you have one DB or KB alternate reps on the Squat clean and Renegade Row however you like.*Check Vikings for a video demo of Curtsy Lunge and OA Renegade Row.
Weighted Single Leg Hip Thrust/Glute Bridge12-12-12*Use a DB or KB as a weight.
2 Wall Walks3 Push-ups3 V-ups2 Wall Walks6 Push-ups 6 V-ups2 Wall Walks9 Push-ups9 V-Ups2 Wall Walks 12 Push-ups12 V-UpsEtc..
KB/DB Snatch Right ArmKB/DB Snatch Left ArmKB/DB Thruster Right ArmKB/DB Thruster left Arm*In the first round do 10 reps of everything. In the second do 9 reps, then 8, then 7 until you finish with 1 rep of each movement.*If you have a barbell, do 10-1 Power Snatch and Thruster 42.5kg (30kg)
Couch Stretch x 2min/side
EMOM for 20mins:Min 1: Max Reps DB/KB Floor Press Right ArmMin 2: Max Reps DB/KB Bent Over Row Right ArmMin 3: Max Reps DB/KB Floor Press Left ArmMin 4: Max Reps DB/KB Bent Over Row Left Arm
30 Double Unders10 DB Burpee Deadlifts
10-1 Reps of: DB/KB Bicep Curl DB/KB Skull Crushers*20 Hollow Rocks after each Round.
Six rounds for time of:•24 Squats•24 Push-ups•24 Walking lunge steps•Run 400 meters
5 Rounds Not for Time20 Turtles 16 alternating V-Ups20 Turtles Turtles: 20 totalV-Up: 8 per arm
75 HSPU/Pike HSPU OR 50 SHSPU *At the start of every 90 seconds including the start 20 Double Unders*
EMOM for 6mins 4-10 Pistols. *Practice with normal scaling options, if you’re super confident add weight*
9 weighted Step Ups 1 Minute Weighted Wall Sit 9 Weighted Step Ups *Performed as a super set, rest as needed between round*