PHASE 4: LEGS
warm up:
complete 3 rounds of:
lunges x 10reps
skips x 50reps
barbell duck walk x 10 reps on each leg

strength:
Complete 5 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16

Prehab
Hyperextensions x 7 (+10s hold on last rep)

PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Pull Ups x 3 @ 6317
Strict press x 5 @70%
complete 4 rounds of:
Shoulder Stand x 15-20sec
Ice Cream Makers x 5

Conditioning:
10min of 'GI JANE' - Burpee Pull Ups

prehab & cool down:
Cuban Rotations 2 x 6 @ 8211

PHASE 4: SAS
by Joe Fallon
warm up:
complete 3 rounds of:
Wrist Flexion Raises x 10
Scap Push ups x 8
Overhead band Pull aparts x 8
Whippet x 8

strength - Beginner:
complete 8 - 10 rounds of:
Planche Lean 15 sec
Active Hang/Arching Active Hang 15 sec

complete 5 rounds of:
Hanging Leg/Knee raise x 6-8

Complete 3 rounds of:
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
Wall Taps x30

strength - Intermediate:
complete 8 - 10 rounds of:
Tuck Planche 15 sec
Tuck Front Lever 15 sec

complete 5 rounds of:
Skin the Cat x2 - 4

Complete 3 rounds of:
Toes 2 bar/Hanging leg or knee raise x8
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
HS Taps x30

Hand Balancing  
C2W Handstand Hold B3 x 20s  I3 x 40s
Heel Pulls B3 x 10  I3 x15-20s
Toe Pulls B3 x 10  I3 x15-20s
Heel Pull to Free HS Hold B3 x 10-20s  I3 x 20-30s

Prehab: 2 Rounds
Passive Hang 60 sec
Powell Raises 6-8 / arm

Phase 4: LEGS
warm up:
complete 10 min of:
Skipping x any style
Lunge x 5 reps every stop

strength:
Complete 5 rounds of
Back Squats x 5 @70%
One leg GM x 5 (+15s hold on last rep)

complete 4 rounds of:
RDL x 7 (+10s hold on last rep)
Harop Curls x 7

Conditioning
Annie
Complete 50-40-30-20-10 reps on
Double Unders
Sit Ups
If you cannot do double unders, use a 3:1 ratio for single unders
If you cannot skip with a rope, complete reactive jumps off 20kg bumper plate

PHASE 4: BAS
​​warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
scapula push ups x 10reps
Arch Rocks x 30

strength:
complete 5 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5

complete 4 rounds of:
False Grip Pull Up x 5
ring push ups x 5

Muscle Ups x 10min

prehab & cool down:
Floor Angels x 20
Shoulder Circles x 50

PHASE IV: SAS
warm up:
complete 3 rounds of:
Wrist Flexion Raises x 10
Scap Push ups x 8
Overhead band Pull aparts x 8
Whippet x 8

strength - Beginner:
complete 6 - 8 rounds of:
Planche Lean 15 sec
Active Hang/Arching Active Hang 15 sec
Active Hang/Arching Active Hang 15 sec
complete 5 rounds of:
Hanging Leg/Knee raise x 6-8
Complete 3 rounds of:
Ring Support 20 sec
Complete 3 rounds of:
Hollow body Pullover x8
Wall Taps x30

strength - Intermediate:
complete 6 - 8 rounds of:
Tuck Planche 15 sec
Tuck Front Lever 15 sec
complete 5 rounds of:
Skin the Cat x2 - 4
Complete 3 rounds of:
Toes 2 bar/Hanging leg or knee raise x8
Ring Support 20 sec
Complete 3 rounds of:
Hollow body Pullover x8
HS Taps x30

​Prehab: 2 Rounds
Passive Hang 60 sec
Powell Raises 6-8 / arm

WOD
EMOM for 15 min
1 Pull Up/ B'bell Flat Row
2 Push Up
3 Squat

REST 5min

then complete DEATH BY REPS for 20min EMOM
Start at 1 Back Squat @ 60/40kg, Strict Press x 1

PHASE 4: LEGS
​warm up:
complete 10 min of:
Skipping x any style
squat x 5 reps every time you break
strength:
Complete 5 rounds of
Back Squats x 5 @65%
One leg GM x 5 (+15s hold on last rep)
complete 4 rounds of:
RDL x 7 (+10s hold on last rep)
Harop Curls x 7
Complete 2 rounds of
500m Run
record your best time

PHASE 4: BAS
​warm up:
complete 2 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30
strength:
complete 4 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5
complete 4 rounds of:
False Grip Pull Up Hold x 20s
ring push ups x 5
prehab & cool down:
Floor Angels x 20
Shoulder Circles x 50