2-3sets:

15-30s chin over bar
15-30s bottom of ring dip
15-30s hs hold

rest as needed between movements

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

20m/side Mixed carry (front + overhead)
20 Banded pushdowns
20 Lateral Romanian lunges

In 12 minutes
5x(1 Devil’s Clean + 1 Front squat) LEFT
5x(1 Devil’s Clean + 1 Front squat) LEFT
@22,5/15kg
After each set :
10-20-30-40-50…etc..Double under

Rest 3 mins

In 10 minutes
5x(1 Front rack Dumbell lunge + 1 Push Press) LEFT
5x(1 Front rack Dumbell lunge + 1 Push Press) RIGHT
After each set :
2x10m - 4x10m - 6x10m - 8x10m - 10x10m…
Shuttle run

Rest 3 minutes

In 8 minutes
5x Devil’s press LEFT
5x Devil’s press RIGHT
10-20-30-40-50…
Alt. V-up (total reps)

A: Box jumps x30
B: Bench press 5-5-5+
C: WPU 5-5-5
D: 30° incline db bench press 3set
E: OH triceps cable extensions 1xMax
F1: Leg extensions 2set
F2: Db shoulder flys 2set
G: Back extensions 2set

1. Air squat
2. KBS @ 16kg
3. Bike erg cals

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

2-3sets

10+10suitcase deadlift
10+10 Db row

FOR TIME:

-1 Wall Walk
-2 Devils Press
-3 Burpee Over DB
-4 Shuttle Run
-5 V-Up
-6 DB Snatch
-7 Hanging Knee Raise
-8 DB Push Press
-9 Goblet Squat
-10 KB Swing
-11 Wall Ball
-12 Cal Erg

FLOW:
1st round: 1
2nd round: 2,1
3rd round: 3,2,1
4th: 4,3,2,1...
Until all 12 rounds/movements done