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Warm Up

Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x  Deadbugs

10 x Worlds Greatest Stretch

10 x Side Plank Hip Touches

Train

3 Rounds 

8 x Dumbbell Hang Clean & Press 

6 x Box Jumps (For height)

45” Hollow Hold 

1min rest between rounds

Perform

20 Minute Cap 

For Time: 4 Rounds

“Jail Break” 

– 6 x Deadball Ground to Shoulder @75% Bodyweight 

– 12 x Burpees 

– 18 x Air Squats 

– 250m Run