Mobilize, then:
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Five sets of:
Front Squat x 5 reps @ 70%
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean @ 65-75%
C.
35-49:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135/95 lb.)
50-54:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (115/75 lb.)
Time cap: 15 minutes
**Please adjust the weight as needed. If you are unable to do the first set in two sets or less than reduce the load.
D.
Three sets for max reps of:
30 seconds of Strict Pronated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of GHD Hip Extensions
Rest 45 seconds
30 seconds Strict Supinated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of Sumo Stance Kettlebell Deadlift (weight is up to the athlete)
Rest 45 seconds
30 seconds of Ring Rows
Rest 15 seconds
90 seconds of Side Planks (45 seconds each)
Rest 45 seconds