Bike, ski, row or run 45 - 60min

Assault Bike:
5 rounds
15s Hard
45s easy
+
Resisted Nasal Breathing: 15 Breaths
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Z-press (bar from the top position):
5x5, RIR 2-3

4 Sets of 5 @ 70 - 75% of Overhead Squat

3 rounds:
5+5 Bulgarian Split Squat Jump @BW
15 Banded Hamstring Curls
:45 Sorenson Hold
Rest 2min btw rounds

Back squat 3x12 reps

EMOM 15

1) 40 DU's
2) 10m hs walk
3) 15 ghd sit up

ring muscle up
6 x 30s. work 2 min rest
max reps
pick the hardest scale, if you get over 30reps with the scale, it was too easy....
option 1

option 2

option 3

EMOM 14:
Odd: 5 Chin-ups + 10 Push-ups + 10 V-ups
Even: 10 Deadlifts @BW

Low Angle Banded Facepull: 3 x 20-25. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)