Skill Training:

For quality: Top Push-up Plank Hold, 2 mins Bottom Push-up Plank Hold, 1 min 20 Perfect Push-ups

Top Push-up Plank Hold- hollow body Bottom Push-up Plank Hold- stay active, chest and thighs graze floor but not resting on floor Perfect Push-ups- scale to box if needed so no shaking occurs Accumulate the time/reps of each.

For time: 50 Strict Pull-ups 100 Push-ups 150 Air Squats

Complete as many rounds as possible in 10 mins of: 3 Dumbbell men Maker, pick load 35 Double Unders

Strength:

Every 2 mins for 14 mins, alternating between: 2 rounds of: 2 Burpees Over Sandbag + 1 Sandbag Clean + Sandbag Carry, 20 ft + 1 Sandbag Thruster, pick load 1 round of: 5 Kettlebell Cleans, pick load + 3 High Box Jumps

The kettlebell clean + box jump round is about focusing on power in both movements don't sacrifice position in your catch or landing in your box jumps just go heavier or get higher.

Conditioning:

Complete as many rounds as possible in 10 mins of: 3 Shoot Throughs Farmers Walk, pick load, 100 ft 15 Russian Kettlebell Swings, 53/35 lbs Hollow Rock, 30 secs Farmers Walk, pick load, 100 ft 15 Russian Kettlebell Swings, 53/35 lbs Hollow Rock, 30 secs Handstand Hold, 30 secs

This is designed to be a steady state piece today, so while the farmers walk is open weight (should not exceed 70/53 lbs), be sure to choose a weight that allows you to keep moving throughout the 10 mins.

tttTD15

5 rounds, 2 mins each of: 50 Double Unders 10 Dumbbell Power Cleans, 50/35 lbs max reps in remaining time, Wall Ball, 20/14 lbs Rest 1 min between each round.

• tttTD15
• DSGN+ Trial
• TTT