Low Angle Banded Facepull: 4 x 25. Rest 60s.
+
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for time of:

• 30 pull-ups
• 400-meter run

7 Rounds For Time:
15/12cal Row
200m Skillmill Run
1:30 Rest btw rounds

6x2 Hang Power Snatch + Power Snatch + OHS @70% of 1RM PS
- Rest 2min btw sets

40 floor wipers 60kg/40kg
40+40 side crunches
40 mountain climbers
40 russian twists 10kg/5kg
15 box over burpees

3 Rounds:
20sec/20sec Mixed carry (Farmers and front rack)
20sec Rest
20sec/20sec Mixed carry (Front rack and OH)
20sec Rest
20sec/20sec Mixed carry (Farmers and OH)
60sec Rest

For Time:
5 x 1000m Row @ 2K pace
1:1 ratio
- During the rest complete
10 Burpees
20 HRPU

2 Rounds
A.
3min AMRAP
15 box jump 60/50cm
20/15 cal erg
2min REST

B.
3min AMRAP
30 kb swing 24/16
remaining time shuttle run
2min REST

5 round for time
6 Pistol Squats each
12 Russian Swings - Heavy
250 Meter Row/Ski/500m bike
Timecap: 15 mins

For time;
30 x Hang Power Snatch @52.5/35kg
15/12 x Strict Pull-ups
30 x Push Press @52.5/35kg
15/12 x Strict Pull-ups

TimeCap 12:00
RX+: 3 x Legless Rope Climb instead of Pull-Up