A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)
B. In 10 minutes:
RX: Cluster 1RM
OPEN: Cluster + Thruster @ moderate weight
x 7 sets
C. For time:
12-9-6 Cluster
400m Run btw. sets
RX: 70/45kg
OPEN: 50/30kg
Tc: 16’
D.
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds