5 rounds for time of:
10 Alternating Front Rack Lunges, 155/105 lbs
15 Pull-ups
10 Dumbbell Snatches, 50/35 lbs
15 Toes-to-bars

Goal: sub 15 mins

Mix of weightlifting and gymnastics movements today. The front rack lunge should be challenging but something you can do all 10 reps with unbroken each round for the most part. You will just have to dig for it a bit. Pull-ups are a good opportunity to work on cycling reps with a reasonable rep count. Lower the reps if needed so you don’t have to break any more than 3 times on any round. Dumbbell snatch is just heavy enough to be challenging but again, with good pacing you should be able to do 10 in a row, at least when you’re fresh. Toes-to-bar should have the same approach as the pull-up with rep ranges and breaking things up. Some good flow and variety to this workout so work to push the pace a bit. Grip may play a bit more of a role than we think so be smart from the start if needed.

Sled Work/Posterior Chain
4 rounds for quality of:
Reverse Sled Drag, pick load, 50 ft
Alternating Bird Dog, 20 secs
L Lateral Banded Walk, 50 ft
L T-Balance, 20 secs
R Lateral Banded Walk, 50 ft
R T-Balance, 20 secs

This work is for quality so you can adjust the loading as needed and not feel rushed. If you’re looking for a bit more of a challenge load up the sled for the reverse drag in particular. Maintain an athletic stance through the lateral banded lateral walk. T balance is a tough one for many people but the balance factor is key in maintaining as we get older. It’s also a good opportunity for us to work on controlling our hip and getting some hammy and glute work in play as well.

Post Work
1-2xs:
10ea Hip Circles
5ea Internal Hip Rotation