Foam roll hamstrings / glutes / erectors
Shoulder clock pec stretch
Hamstring floss
Glute bridge reaches
Beast to front step
Banded chest
Pushups
10

SOD: pigeon / doorway pec

3x3 Press 80 - 85%

1k row
200 double unders
150 wallballs 9/7
100 burpees
50 Knees to elbows

In teams of 2 with only one person working at a time, complete:

100 x Burpees
200 x KB swings
300 x Squats
1000m Row
300 x Squats
200 x KB swings
100 x Burpees

for time:

21 ohs @ 42,5/30kg
42 pull ups
15 ohs
30 pull ups
9 ohs
18 pull ups

EMOM 6 min
20'' ring support hold, the rest in Plank

In 3 minutes:
21 OHS 40/30kg
21 Bar over burpee
Amrap row cal

Rest 3 minutes

In 3 minutes:
18 OHS 40/30kg
18 B-O-B
Amrap row cal

Rest 3 minutes

In 3 minutes:
15 OHS 40/30kg
15 B-O-B
Amrap row cal

Rest 3 minutes

In 3 minutes:
12 OHS 40/30kg
12 B-O-B
Amrap row cal

Score: Calories rowed.

Every 2min on the minute for 10 minutes:
3 Snatches

Use 65-75% of 1RM

Wide pull ups 2 x ME
Chin ups 2 x ME

30 Wallball,
10 Burpee Box Over,
30 KBS (24/16kg, eyelevel),
10 Burpee Box over,
30 Power Clean (50/35kg),
10 Burpee Box Over,
30 Front Squat (50/35kg),
10 Burpee Box Over.