Triset x 3 work sets!

Wide Grip Pull-Up x max reps
Rest 1:00
Barbell Curls x 10 reps
Rest 1:00
DB Front Raise x 10 reps
Rest 1:00

Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.
- Aim for progress from last week if possible.

Thruster 5-3-1-3-5

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Basic Endurance 45 minutes

40 Calories Any Machine
8 Shoulder Press @ 50%
30 Sec Chin Up Hold
800m Run
30 Kettlebell Swing
30 Box Step Ups

8:00 for quality rotating between;
A1. 10s each Hollow Hold + Superman Hold
A2. 10-15 Band Lat Pull Downs
A3: 5 Kip Swings + 1-3 Kipping Pull-ups (or partial reps)

EMOM 9
1. Kipping pull up/ c2b x 2-10
2. Tuck ups x 10-15
3. Rest

EMOM 12
1. Single arm ring row x 5 + 5
2. Single arm DB bent over row x 6 + 6
3. Rest

Partner abs 5 rounds: 20sec work/ 10sec reset
- weighted plank hold

Shoulder press x 4 - 6

First week RPE 8 - 9
Second week RPE 9 - 10

Band Shoulder Extension Tri-set 3 x 10 reps each position
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For quality
3 - 4 rounds
Kuban press x 8
Pike push up/ strcit HSPU x 6
Turkish get up x 4 side
Wall climb x 2

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s