Warmup
Time: 25
Lower Back SMR (5 min)
+
200m Run
+
15 KB Deadlift
10 DB Press e/s
10 Cossack Squats
8 Ring Rows
x2
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
4 Rounds
200m Run
21 DB Snatch 50/35->35/20->25/15
13 Box Jumps overs 30/24->24/20->Step-ups
8 Pull-ups->16 Jumping Pull-ups
Focus on keeping heart rate high and breathing heavy throughout the 4 rounds. DB Snatch should be smooth and unbroken. Box jump overs should also be smooth and consistent, pick a height that is challenging but not at the expense of the heart rate and breathing.
Part 2
Time: 10
Primary: Electricity - Secondary: Plumbing
7 minute AMRAP
Double-unders
(Every break do 20 sit-ups)
OR
7 minutes Accumulate if not doing atleast 30 at a tim
Go for big sets and use the sit-ups on the break as their rest. If they are not proficient at DU use the 7 minutes to accumulate as many DU as possible.