Mobility/open gym

5 rnds:

10 kbs
4 burpee board jump
- back to starting point -> walking reverse lunge
10 push up

For time
2-4-6-8-10-12-14-16-18-20 Handrelease Pushups
20-18-16-14-12-10-8-6-4-2 Split Jumps
20-20-20-....20 Jumping Jacks

A) 4 sets
20 Air Squat
1:00 Wall Sit
1:00 Rest

B) 3 sets
20 Walking Lunge
:30/side Lunge Hold
1:00 Rest

C) Ab Crusher
3-5 sets
:30 V-Hold
1:00 Cheek to Cheek
:30 Scissors

3 rnds for quality:
10 dead bug
15 back extension
10+10 one leg glute bridge
60s. plank

conditioning
Not For Time:
1500 Meter Row
35 Burpees over Rower (Lateral)
50/35 Calorie Assault Bike
35 Burpees over Rower (Lateral)
1500 Meter Row

A) 1 and ½ Wide Grip Push-Ups 5 x 5; rest 1:30

B) Skull Crusher Push-Up to Bench 3 x 5-10; rest 1:00

C) Prone T Raise 3 x 20; rest 1:00

D)
5 sets
:20-:30 Star Plank
:20 Biceps Flex

In 15min
Bench press, find 5rep max of today
+
E3M for 6min
2 deload set@85-90%
+
3 rounds for quality
Singel arm DB-rows 10-15/each arm
Box HSPU sub max
2min rest
+
8min amrap
8 Weight plate Ground to over head 20/15kg
8 Burpees

30 DU
10 Pull-ups
15/12cal Assault bike
10 Box jumps 60/50cm
15 GHD sit-ups
Rest

AMRAP in 14 minutes
10 Wall Ball Shots @9/6kg
10 calorie Row
20 Double-Unders

15 Wall Ball Shots
15 calorie Row
40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots,
5 calorie Row, and 20 Double-Unders each round.