3-4 Sets for quality:

Max Unbroken Strict Ring Dips
60 Sec Weighted Plank
Max Unbroken Push Ups

Rest as needed between sets.

400m Farmers Carry
2 Minute Dead Hang
1 Minute Plate Pinch

3 RFT:

50 Wallballs 20/14p
25 TTB
750/650m Row

Rest 3 Minutes Between Rounds

Parasympathetic Breathing
15 breaths
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: E3M for 12min
4x Back Squat @ 85%
B: 15min amrap:
12 Box Jumps
9 Rkb swing 32/24kg
3 Bar MU/ 6 CTB

A: E3M for 6min
Push Press
x3-4 @ 80-85%
B: 10min amrap:
14 Alternating DB Snatch
1 Rope climb
14 Alternating DB Snatch
2 Rope climb
14 Alternating DB Snatch
3 Rope climb
etc…

A: Every 90 sec for 3 rounds:
1: BB good mornings x 6-8 @3110
2: Pistols x5/each leg
3: Strict HSPU x5-10/seated DB Z-press

B: 100 push ups for time
*Every rest 1 rope climb penalty

1000m row
60kb swings 24/16kg
30 burpees

A: Back squat heavy 5 reps of today

B: 10-1
TTB
Goblet squat

Goal of the workout it to keep your HR @ 70-75%
10 rounds for quality
perform one round of cindy, then rest 1:1

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Option 1
5 pull up
10 push up
15 air squat

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Option 2
3 pull up
8 push up
15 air squat

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Option 3
2 pull up
6 push up
15 air squat