warm up- 3 rounds of:
250m row + 10 air squats + 10 DB push press + 10 Russian kb swings + 20s hollow hold
For time: 21-15-9
Dumbbell thruster, pick load + toes 2 bar
- this should be all out sprint effort. choose weights that will allow this performance output. a weight that you can do unbroken. for toes 2 bar do knees to elbows or knee raises. focus on continual movement
Rest 3-5 min
Emom 10- alternating
5 deadlifts, pick load + 5 barbell shoulder press, pick load
for distance- bike or row 10 mins (recovery pace)