3 min DU practice
then
3x
4 1 arm KB ohs e/s
7 kip swing
20s. L sit hold

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5 x 4 min ON 2 in off

40 DU's
12 OHS 42/35
10 T2B

Warm up total body and then 1-2 warm up sets to build to working sets

Bench press core lift
3 working sets
Set 1 is 5 reps at 65% training max
Set 2 is 5 reps at 75% training max
Set 3 is Max reps at 85% training max
Log weight and number of reps in comments

2-3 rounds for quality
30m x Overhead Carry with Double KB/DB
15m x Low Hip Bear Crawl
20 X Sit-ups (your choice of style)
Rest as needed between rounds

1, Turkish Get up
- 5 heavy sets
- Hold a 3 sec pause in each position
- add weight each set

2,
Strict HSPU
- accumulate 20-30 reps
- scale as needed

EMOM 12

1) 10 DBL DB Z press ahap
2) 20m sled sprint
3) 15 GHD sit up

Warm up
3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

EMOM x 8 (4 rounds)
Min 1: 5 thrusters (building in weight)
Min 2: 5 burpees

21-18-15-12-9-6-3
Thruster 75/55
Bar facing burpees

Partner A: does 21 thrusters followed by 21 BF burpees
Partner B: rows for calories

Then partners switch so that partner A rows and partner B does the 21 thrusters and 21 bar facing burpees. Workout ends when both partners have completed all reps.

For every calorie rowed = minus 1 second off time

Basic Condition

Row 20 min
20 GHDSU
10 Strict C2B
Echo Bike 20 min
20 GHDSU
20 Strict Pull Ups
Bike Ergo 20 min
20 GHDSU
10 BMU

As many ub push ups every min as possible for 10 min. If UB, ad 1-2 for the next time.

Romanian deadlift 5x10
All sets for quality

For time:

• 1.5-pood kettlebell swings, 75 reps
• Run 1 mile
• 1.5-pood kettlebell swings, 75 reps