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

In teams of 2

For time
3 rounds
20 burpees over dumbbells
30 toes to bar
40 dumbbell deadlifts@2x22,5/15 kg

100 double unders (AMRAP 90” DU/90” SU)

2 rounds of
20 burpees over dumbbells
30 kipping pull up
40 dumbbell front squats

100 double unders

1 round of
20 burpees over dumbbells
30 kipping HSPU
40 dumbbell STOH

100 double unders

Time cap: 35 min.

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press from floor
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg

Goal : sub 2 mins each set