3-4 rounds:

Banded Facepulls, 15 reps
Banded Pull-aparts, 15 reps
Side Plank Reach Throughs, 20-25 reps/arm
Single Arm Plank 20"+20"

• rest 60

3 R FQ:

7 Hand Release Pushups
30'' Single Arm Plank L
7 Dragon Flags, as slow as possible
30'' Single Arm Plank R
25-35'' Planche Progressions
- rest 60''

Sprints
4-5x 20" (rest 45” and alternate movements)

Mountain climbers
TTB

EMOM 12 min, alt.

7 KB swings, heavy
2 Clean and Jerk @ 80% 1RM

6 rounds for quality

2 + 2 TGU
3-5 HSPU

3 rounds for quality

10 band pull aparts
10 scapula pushups
10 OH-pulls
10 active to passive hang

3:3 min, 3R (36 min)

AMRAP
3 OHS
6 bar-over-burpees

rest

AMRAP
5 pushups
6+6 KB cleans

rest

EMOM 21 min

Deadlifts @ BW
10 Pushups
5-10 Kipping Pull-ups

EMOM 12 min, FQ

4+4 thoracic bridge
10-15 band pull-aparts
20+20 sec samson stretch

4R for reps
1 min DL 60% of 1RM
1 min pushups