MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

3 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

2 Rounds, Rest 2 min
5 Box Jump + 5 Kb Swing + 5 Toes To Bar + 5 Hang Clean & Jerk (x side) + 5 burpees

CONDITIONING
“NURSE FIELD”
-Happy Birthday Umberto-
For Time in a 25 minutes cap:
25 Box Jump Over #75/60
25 Pull Ups
25 Kettlebell Swing #24/16
25 Kettlebell Walking Lunges #24/16
25 Toes To Bar
25 Hand Release Push Ups
25 Kb Hang Clean & Jerk #24/16
25 Goblet Squats #24/16
25 Burpees over The Kb
25 Alternating Kb Snatch #24/16