A. Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1

Minute 2 - (Weighted) Hip Bridges x 10 reps

Minute 3 – 45-60 seconds of Supine Breathing

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead

100 Meter Run

10 Dips

100 Meter Run

17.30 Mobility - OH Press 

Mob: 3 rounds for quality 

Glute activation drill 10x (youtu.be/ipdHPfe5MRw) 

Goblet Squat Counterbalance drill 10 x (youtu.be/ssAEKwJW4iw)

Quad and Shoulder Stretch 30 sec each side (youtu.be/2g36KpVw62s)

T-Spine Mob 20x each side (youtu.be/lQ3dy-ME_fE) 

Wall Sildes with foam roller 30 sec each side (youtu.be/86aQrt1A7dg?list=PLVEgfOywS55kFFcipIawI8ixtS3jufHlv)

Strength:

EMOM for 20 Min

3 Strict OH Presses 

18.30 Gymnastics

A. Wrist Routine

 B. HSW Progressions

 C. 12min for quality of:

10m HSW

10m Walking Lunges

19.30 Weightlifting

A. Power snatch + hang snatch + overhead squat

A.1 Establish a daily max in this complex.

You are only allowed to drop the bar to the ground after finishing the overhead squat.

B. Deadlift

B.1 Ten reps, touch and go, strongest mix-grip.

B.2 Ten reps, touch and go, weakest mix-grip.

B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.