Mobility: Glutes/Adductors/Lats
A: 3 Rounds
3 Wall Walks
20 Sec Hollow Body Hold (Floor)
20 Sec HS Hold
10 Ring Row
B: 10 min EMOM
10 Russian KBS 70/53 + 15 Air Squat
C: 12 min AMRAP
10 Med Ball Squat Clean 20/14
15 KBS 53/35
20 AMSU
“Wear Pink”
Mobility: Hams/L and T Spine/Lats
A: 30 min EOMOM
1) 50 DUs
2) 15 GHD Sit Up
3) 15 Box Jump 30/24
4) 10 Deadlift 225/155
5) 15 T2B
6) 15 S2OH 95/65
Mobility: Calves/Hams/Quads
A: 3-2-1-1-1-1
Back Squat
B: 4 x 400 m Run
*Running clock, leave on a new run every 3 min
C: 4 Rounds For Time
400 m Run
25 Wall Ball 20/14
Mobility: Hips/ Lats
A: 3 Rounds
10 Plank to Elbow
10 Hand Plank Scap Push Up
10 R/L Standing Plate Rotation 5
B: 12 min EMOM
Odd: 3 Front Squat + 3 Thruster
Even: 9 Strict Supinated Pull Up
* Load thruster every two rounds
C: 9-6-3 (3 min cap)
Thruster 95/65
Strict Pull Up
D: For Time
“Fran”
21-15-9
Thruster 95/65
Pull Up
Mobility: Adductors/OH Pos
A: 8 min EMOM
2 Power Snatch + 1 Hang Power Snatch + 2 Snatch Balance
B: 6 min EMOM
3 Squat Snatch
C: 6 min EMOM
1 Squat Snatch
D: For Time
100-80-60-40-20 DUS
20 OH Plate Lunge 45/25
