Day 1
3 Rounds, 30 seconds + 15 seconds rest
DB Glute Bridges
Hanging Knee Raises
GHD Back Extension with weight
DB Bent Over Row
Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish5-6 Sets
Day 2
4-5 Sets
6 Push Jerks
2 Turkish Getups
AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.
Day 3
EMOM for 10 minutes
3 Hang Snatches (not power!)
6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.