Emom9
1. 4+4 Band assisted/Plate assisted pistol squat
2. 4+4 Box side step up
3.Rest

AMRAP10 in pairs, switch places every minute on the minute.
A) 60s row
B) 5+5 barbell step back lunge (~65-75% of squat complex weight) + remaining time barbell back rack hold

Result: Total calories.

AMRAP10 in pairs, switch places every minute on the minute.
A) 30s row + 30s rest
B) 5+5 barbell step back lunge (~65-75% of squat complex weight) + remaining time barbell back rack hold

Result: Total calories.

Choose movement(s)

Chest to rings
5, 4, 3, 2, 2

straight in to
Ring dips
5, 4, 3, 2, 2

- rest as needed in between super sets
- c2r, get the ring to your diaphragm every rep, use bands if needed
- sent videos of the last reps

A) 4 sets of
5/5 tempo bulgarian split squat (31X1)
5/5 tempo single leg RDL (31X1)

B) AMRAP 10 min. with a partner
1 clean + 1 front squat + 1 push press
2 cleans + 2 front squats + 2 push presses
- Add 1 rep each round.
- Both have to complete each round
- Once you reach failure start over again.

C) Afterparty
2-3 sets of
6/6 kettlebell windmill
8/8 kettlebell teapot
10/10 russian twist

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

Incline Bench Press
rest 2:30 minSet 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

EMOM 30:
Min. 1 | 10-16 cal ergo
Min. 2 | 9-14 burpee
Min. 3 | rest

Kipping HSPU skill

E2MOM 5 rounds
3-12 HSPU (unbroken)
20 KB swings