Bench Press, Every 3:30 x 4 (14min):
15-12-9-6 @75% 1RM
Break as needed, but looking for big unbroken sets.

5 Rounds:
20/16cal Row
10 WB 9/6kg
10m HS-walk / 30 HS Walking Steps (back against the wall)

3 rounds

10 Air Squat
10 Scapula Push Ups
1-5 Strict Pull Ups
500m Bike

1:00 Bottom Squat Hold
1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 Couch Stretch

4 rounds

0:30 Wall Walks
0:30 Belly to wall handstand hold

1:00 Rest btw rounds

3 rounds

400 m Bike
10 straight leg sit ups
5 empty barbell good mornings

Open Specific (Single modality)

30 Overhead squats for time
@60/42.5
- from the floor
- big sets, butknow when to take a break

For Time (15-17 min cap)

2 Rounds

30/24 Cal Bike
30 DBL KB Deadlift
15 Ball GHD Sit Ups
15 Hang Power clean

@32/24
@55/37.5

3x5 jumping negative pullups from box, slow descend.

8min EMOM

4-8 Ring Muscle ups

*Scale with muscle up progression like seated banded muscle up or false grip ring rows.