Next 2 pieces are completed as a superset. Do 8 reps of Hip Thrust and go straight into 8 reps of Seal Row. Then rest 2-3min and repeat, total of 5 heavy sets, building up to days heavy/max.

6 x 30 sec HS hold
(3 facing wall/3 back to wall)
-- then --
50 shoulder taps
-- then --
4 x 25 Hollow + Arch Rock
-- then --
Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
* Repeat above sequence 5 times before coming off box. Perform 3 sets.
** Stack hips over shoulders & shoulders over hands when walk hands in.
finish off with
40m seal walk

Rx´d

For time:
50m hs walk

Scaled

For time:
10 wall walk

Incline Bench Press 4 x 5 Send Off 2:30

Strict CTB 4 x ( 5 - 7 ) Rest 2:00

Dip ( Rack ) 5 x 4 Send Off 3:00

Biceps Curl w/ DB´S 4 x 14, Alternating Rest 2:00

For time, with partner:
100 DU
80 Ring Push-ups
60 GHD Sit-ups
40 Burpees
20 Devils Presses 2x22,5/15kg
10 BMU
- Split as you wish

For time:
1500m Row
————into————
10 rounds (5 each):
30m KB Farmers Carry 2x32/24kg
15 T2B
- Partners can split the row as they wish. 10 rounds is completed I go, You go-style. Partner A completes a full round and after 15 T2B, partner B can start a full round.

AMRAP 5:
Max cal AB

• Rest 2min

AMRAP 5:
Max cal Ski

6 rounds
Even: Front squat x 2
Odd: Back squat x 4

Week 1. RPE 7 - 8
Week 2. RPE 8 - 9
Week 3. RPE 9 - 10

12 Min For Quality
10 Bench Presses @7/10 rpe
15 Tricep Extension
10 Strict Chin Up
15 Bicep Curls

AMRAP 7

5 Deficit HSPU 4,5/3"
10 Pistols
8 Toes to Bar