Buy In: 5 reps each movement. Mobilize.
"Not a typo"
Complete for time:
50 Ring Rows (rx= thumbs touch ribs, body remains rigidly planked)
50 Bar Dips
50 KB Swings (53/70)
50 Ball Slams
50 Calories on the rower
500 Double unders
Partition as needed.
Buy In: 10 reps-Hip thrusts (bodyweight ie unloaded on a bench), side-lying bridges, single-leg rdl's, toes to bar, sit-ups, band shoulder complex.
Complete 5 sets of 3 reps (straight sets ie don't add weight each set)@80-85%
Buy In:Run the Southern Star Loop. Tabata Downdog Progression. Mobilize.
Back Squat 5 sets of 3 Straight Sets 80-85% of 1rm (this means you should use the same weight for all 5 sets of 3 reps).
Finisher: Complete 3 Suicides. Rest as needed. Record fastest time. Both hands touch the ground except for the very first and last lines.
Buy In:Unloaded Barbell Clean Progression 5 reps each position.
Power Clean 5 sets of 3 reps progressive loading.
In 10 minutes complete as many rounds as possible of:
5 Power Cleans 95/155
10 bar jump over burpees (does not require full hip extension or facing the bar)