3 ROUNDS FOR QUALITY
3 BAR MU
3 DRAGON FLAGS
10 HS POPS
8 SIDE SQUATS WITH TWIST

Banded Overhead Triceps: 2:00 x max reps.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 Sets on the 4:00

15/12cal Assault Bike / Ski-Erg
7 Burpee High Box Jumps 80/60cm
:30 HS Hold (back against the wall)

3 min DU practice
THEN
3 x
5 z press e/s
7 bend over BB row
30s. gymnastics plank hold

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4x 3 pos. BMU swing

Kyykky 1x80%, 8x60%, 2x80%, 10x60%

Bulgarian split squat 4x8-12 / jalka

SitUps 5x20

3 rounds for quality:
- 10-20 bicep curls (barbell)
- 10-20 shoulder press
- 10-20 bent over row
- 10-20 skull crushers
- 10-20 leg raises (belly on box)
- 10-20 leg raises over object

For Time
30 Thrusters

@65/45kg

(8 min cap)
- weight should be challenging, but doable in 3's every 30 sec

500m row
3x
7 bulgarian squat e/s
7 high box jumps
10 banded dead bug
7 DB row e/s

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5x4 @80% of 3rm
rest 2 min b/w

4 rounds of

5 bar MU
14 DB snatch 22.5/15
9 GHD sit ups

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MU can be banded

AMRAP 15:00

5 Cal Bike/Row/Ski
10 Box Jump Step-downs @ low box
45 Meter Farmers Carry

• Goal: Sustainable steady pace