3 rds, 12 reps each movement:

Romanian DL
Iso dynamic KB rows
Barbell high row

Rower roll-out
Hammer DB bicep curls
Tricep kick backs/ side
Band pull-aparts max reps in 30 sec

Rest 30 sec between the movements and 1 min aftern each round.

4RFT

1000m Row
17 TTB
13 Box over jumps 30"

EMOM 16 mins
Minute 1: 15 Push Press @52.5/35kg
Minute 2: 15 Toes to Bar
Minute 3: 15 Box Jumps with step down @60/50cm
Minute 4: 15+15m Crossbody Carry with KB or DB

1a) Floor Press in Bridge: 5 x 5. Rest 45s.
- Build in weight each set
1b) One Arm KB Rows: 5 x 10/side Rest 45s.
- 1 challenging weight for all sets

Complete A and B alternating.

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick video

RPE 4

Banded Facepull-aparts: Accumulate 100 Reps in as few of sets as possible.
Rx+ 150 Reps

Every min ( 8 rds)
Min 1 - 18/14 Cal. Row
Min 2 - 50 Double Unders
Min 3 - 18 Wall Balls (20/14)

A. (15min.)
2 rds:
60s. Row
10 Air squat
3-5 Burpee
10 Clean & jerk
3-5 Burpee

2 rds:
6-8 Back squat
6-8 Good morning
6-8 Back rack Lunge

Mobility:
- Spider lunge + twist (alt.) : 60s.
- Up & down dog: 60s.
- Pigeon stretch: 2x20s.
- Couch stretch: 2x20s.

A. (15min.)
90s.: Row / Air bike (Easy)

2 rds:
9 Air squat
7 Ring row
5 Push up

45s.: Row / Air bike (Hard)

2 rds:
5-8 Deadlift
5-8 Hang Muscle snatch
5-8 OHS
5-8 Press behind neck

Mobility:
- Thoracic
- Shoulders: 2x30s.
- Lunge complex: 2x60s.

Mobility/Open gym