Ankle mobility

5 min OMEM of tall squat thrusters

start on tip toes pull under bar and thruster x 5 (stay light to keep form)


In Stations

0-4 mins – Row 800m

5-9 mins – 7/6/5/4/3/2/1 of Hand stand push up and box overs (or scale as required)

10-14 mins – 10 Wall balls OMEM

15-19 mins – 5 x Cleans at 60/40kg and 10 HOGS (hand off ground press ups)