1.) With a 60 min. running clock
:00-:10 EMOM for 10 min. 7 Burpees/15 Squats
:10-:25 Quad Smash (partner or barbell) 3 minutes per leg with remainder of time spent on thoracic mobility
:25-:35 EMOM for 10 min. Run 100m/15 Double Unders
:35-:50 Adductor Smash (partner or kettlebell) 3 minutes per leg with remainder of time spent on Snow Angels
:50-1:00 10 min AMRAP
30 cal. Row or 400m Run
20 Toes to Bar
10 Muscle Ups
*2.) 3 rounds for time
50 Sledgehammer hits (alternating)
25 GHD Sit-ups
15 Chest to Bar Pull-ups
*3.) Cycle 3 times:
10 Bulgarian Split Squat, rest 45 sec
10 Strict Split Press, rest 45 sec
10 Behind the neck Push-Press(snatch grip), rest 45 sec