Today's program for your training
8 x Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
8 x Scapula push ups
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
8 x Front rack reverse lunges
6 x Thrusters
6 sets of: 1 x Hang Squat Clean + 1 x Front squat + 1 x Squat Clean
Rest 2 min between sets
B) Pull ups
4 sets of 4 reps pull ups
Rest 1-2 min between sets
Comment: Use a band or do weighted pull ups if possible.
3 sets of max reps pull ups without weight.
Rest 1-2 min between sets
Comment: If you did the pull ups without weight in the first part, then do the max reps as banded pull ups with a band where you can do about 8-12 reps pull ups.
For time
100 Single unders / 50 Double unders / 50 Single crossovers
3 Wall walks
100 Single unders / 50 Double unders / 50 Single crossovers
40 Ab-mat situps
100 Single unders / 50 Double unders / 50 Single crossovers
TC: 7
3 Rounds
24/30 Cal ski
16 Deadlift @45/65 Intermediate: @60/85
400 meter run
14 Bar facing burpees
Rest 2 min
TC: 25
Comment: Do some warm up sets and build in weight in the first 3 sets. The last 3 sets must be with the same weight.