7 min AMRAP 20 Suitcase Back Step Lunges RX 24 (Switch every 10 reps), 15 KB Swing RX 24 kg, 10 Burpees, 30 DU/SU.
2 min REST
6 min AMRAP 16 Suitcase Back Step Lunges RX 24 (Switch every 8 reps), 12 KB Swing RX 24 kg, 8 Burpees, 25 DU/SU.
2 min REST
5 min AMRAP 12 Suitcase Back Step Lunges RX 24 (Switch every 6 reps), 9 KB Swing RX 24 kg, 6 Burpees, 20 DU/SU.
Strength upper body
5×5 bench press 5×5 deadlift
4×8 strict shoulder press
3×3/5 legless rope climbs or 3×10 chin ups
3×8 hang power clean/high pull
3×10 strict toes to bar+ 10 paralletes pass through
Lower body FBB
A1.4 sets of: 12 Deadlift 8+8 Bulgarian split lunges
A2.4 sets of: 8+8 goblet Cossack squat 20-25 Glute loop Db hip thrust
A3.3 sets of: 9 box jumps 9 swings 15-20 cal bike
A4.3 sets of: 16 alternating vups 15 crunches 20’’ hollow hold
