A)
4 rounds
14 alt. gorilla row
6 double KB clean and press
@as heavy as possible

B)
5 rounds (1 round: right + left leg )
double KB complex
1 clean
1 squat
1 reverse lunge
1 curtsy lunge
1 swing
other side

C)
2-3 rounds
14 pull through
20/20 m suitcase carry @heavy
30” plank

Bench press, Rest 3:00 between work sets

Build to a heavy 2 (H2 @ 2 RIR) for the day
+
2 x 4 @ 85-90%H2

AMRAP 30 with a partner:
Buy in: 10 rounds of Cindy (5/5)

Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs@9/6kg
20 Toes to Bar
10 Burpees over the rower
One person works. Split as desired.

Cindy:
5 pullup
10 Push up
15 air squat

Deficit Deadlift

1-2 x 6 @ 64+% (2 RIR), tempo 3110, , rest 3:00 between sets

3 rounds for time
75 DUs
50 Wall Balls 14lbs
25 Row caliries

3 rounds for max reps

3min AMRAP
3 Deadlift 155lbs
6 Push Ups
9 BJ Overs
1min rest

Bench Press

E3MOM X5

• 2 Bench Press

*reps 1 with 1s pause @bottom
*rep 2 normal
*RIR 0-1

Push & Pull

4x Superset:

• 5 Weighted Dip
• 1 Set of Wde Grip Pull Up

*rest 3min between sets

Metcon

4 Sets: W:R 1:1

• 12 Cal Echo
• 18 T2B
• 12 Cal Echo
• 10 Burpee Box Jump Over
• 12 Cal Echo
• 60 DU

Accessories

3-4 Rounds For Quality:

• 20-30 Banded Pull Apart
• 10-15 DB Floor Press
• 10-15 Seated DB Lateral Raise

3x IGYG
12 BB biceps curl
30s hold

3x IGYG
15 leg throws

E90s x12
A) 6-8 DBL DB seated press
B) 8-12 inverted BB row
C) 8-12 box dips
D) 12-16 weighted situp

24' EMOM
1: 15/12 cal row
2: 12 KB swing @ 24/16kg
3: 10 push up + 10 abmat sit up
4: 8 DB goblet thruster @ 22,5/15kg