Warmup

• EMOM x 12-15mins
• 1st – 30X0 Goblet Cossack Squat x 3-4/leg
• 2nd – 10-12 Russian KBS Heavy
• 3rd – 15-20sec Assault Bike HARD (build up to sprint pace)

+

• 3-4mins Lower Body Mobility
• Squat Flow Movements  
  
• Goblet Cossack Squat https://youtu.be/wrYqfSLWqdE
• Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
• Assault Bike https://youtu.be/YAehhfg3DD8
• Squat Flow Movements https://youtu.be/Yo55p6k0oIA

A) Muscle Snatch Complex

• 1 Muscle Snatch
• 2 Hang Muscle Snatch Below Knee
• rest 90-120sec x 4 sets 
  
  
• Muscle Snatch https://youtu.be/nSqtPU_QGQA
• Hang Muscle Snatch https://youtu.be/9S47tQ9vk4U

B) Banded Box Squat

• 21X1; 3,2,1,2,3; rest 2mins
• *Make the second set of 2 and 3 tougher than the first. Set of 1 should be the heaviest set of the day. These are meant to be TOUGH SETs
  Demo video https://youtu.be/Nwx_xD5YKmc

C) Dual Kettlebell Rack Russian Step Up

• 11X1; 6-8/leg x 3 sets rest 60sec between legs
• Demo video https://youtu.be/KuNBOsyKvNs

D) 3-5 Rounds Increasing Effort

• 4 Hang Power Cleans (ok to increase load here as you go)
• 6 Thrusters
• 8 Bar Facing Burpees
• 12 Kipping Toes to Bar
• Row 18/15 Calories
• rest walk 2mins between rounds
  
  
• *Every set increase your pace on the Rower
• *Same as weeks past. Terminate after set 3 or 4 if quality or pacing is falling off 
  
  
• Hang Power Clean https://youtu.be/PxYb-nbJk0o
• Thruster https://youtu.be/EPTU-UOgRV8
• Kipping Toes to Bar https://youtu.be/7HZukFecYrM
• Row https://youtu.be/gON7XC5WxCM
• Bar Facing Burpee https://youtu.be/P9ERqlJ5t8g