3 rounds for time of:
21 Power clean, 115 lb
27 Burpees
27 GHD Sit-ups
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7 RFT:
7 Split Leg Push
7 Wide Narrow Jumps
7 Ninja Get-up
7 Goblet Squat (1 pood)
7 Kneel-down Chop
7 DB Windmill Skater
7 Shoulder Stand
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees
Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low
Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here
Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time
Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups
5 minute AMRAP of “Cindy”
5 pull-ups
10 push-ups
15 squats
Then…
As many burpee pull-ups in 2 minutes
5 rounds for time of:
5 push-press
8 jumping squats
1 lap carrying medball