4 rounds for time:
800 m run or 65/50 cal row or ski
4 wall walks
30 m dual DB farmers carry 22,5/17,5 kg
2 min rest

12 min amrap:
500 m run
10 push presses 35/25 kg
15 sit ups

5 sets for quality:
Back rack reverse lunge x 6 (per leg)
2 min rest between sets

Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 8+8 single DB shoulder press + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills

A: Push ups 4x20
B: SA kb rows 2xMax
C: SA DB Shoulder flys 2x12
D: Kb skull cruschers 1xMax

30 MIN AMRAP

• 10 Cals assault bike
• 15 pushups
• 10 cals row
• 15 GHD situps
• 10 Burpee box jump overs

EMOM x 12 (3 set each)
1st 50 s ergo
2nd 6-8 yoga push ups
3rd 6-8 cossack squats (per side)
4th 6 dual plate Cuban presses + 8-10 scap push ups

Every 90 s for 24 min (4 sets each):
A. DB shoulder press x 10 RPE9
B. KB gorilla row x 6-8 (per arm)
C. Dual KB farmers carry x 20 m
D. strict T2B x 8-10

Death by:
min 1 2 dual DB hang squat cleans + 2 burpees
min 2 3 dual DB hang squat cleans + 3 burpees
min 3 4 dual DB hang squat cleans + 4 burpees
...

Pushing strength + hyperthrophy focus day

A) Barbell bench press
5x6 reps
- Use the same (heavy) weight each set
Superset with:
4x8 dumbbell meadow rows/side

B) 3 sets of
8 Filly press/side
-rest 30 sec-
12–15 banded chest fly
-rest 30 sec-
12-15 dips on bench
-rest 2-3 mins-

C) Core work
2-3 sets
10 kettlebell teapots/side
20 russian twists