Back Squat

10 x 15@40-50%

SO 2:30

5 sets of:
10 Bent over barbell rows
8 Ring rows
Rest

5k
480 strair-steps

Perform as many consecutive sit-ups as possible. There is no time cap but the score must be from an unbroken set.
You may use an AbMat.

In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Find your 1RM for the combo 1 clean + 2 front squats + push press.

Warm up(8)
3rds
20 jax
10 pik n grass
5 walkouts

Mobility(2)
1:00 child's pose

Fittrain Intervals(18)
4rds
1:00 min plank
1:00 min shuttle runs
1:00 min body builders
1:00 min bicycles
:30 sec rest after each round

Opt(12)
800m run
1000m row

Finisher
30 over/unders
60 oblique crunch
1:00 min bf stretch

20' AMRAP

20 DL 90/60

20 HSPU

20 Double Db Clean 2x22,5/15

EMOM 8-12min
20 x DU
1-5 x MU

EMOM 12 (Amrap)

1 minute : Shoulder press 20/15kg
2 minute : Step over box 24/20"
3 minute : Sit ups
4 minute : Slamball 9/6kg