3 Sets:
10 DB Lat Pullovers (bench supported)
10 Lying (bench) Double DB Bicep Curls
10 Seated DB Skull Crushers
- Rest as needed btw sets

5-minute AMRAP

10m Handstand walk
1 Rope climb

Intent. Accumulate excellent repetitions of HSW and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 5-minutes.

Front Feet Elevated Lunges

4 x 5 - 8, both feet

Go Every 3:00

2-3sets:

10-15 barbell bicep curl
10-15 GHD back extension
10+10 kb side bend

2-3 sets:

8+8 Db row
8+8 Db press
8+8 deadbug

3 supersets:
10 SA Ring Rows L+R
10 Banded lying Hollow Body Lat Pullover
- Rest as needed

A,
Record your best Box Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

B,
5 rounds for time of:
5 Bench Press, 80% 1RM
Row, 300 m
Rest 1:30

Goal
Sub 3 min/round

C,
Complete as many rounds as possible in 8 mins of:
10 L/10 R Banded Clamshells
Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
30 Banded Hamstring Curls

EMOM 4:
7 HSPU

Rest 3min

EMOM 4:
5 HSPU

4 Rounds
New every 10minute

40 Cal Row
40 Double Unders
30 Cal Bike/Ski
30 Double Unders
20 Wall Balls