2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24

Single-Arm DB External Rotation
3 x 10-12 each 3s down. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:
200 DU
75 Wall Balls 9/6kg
50 Alt. DB Snatches 20/15kg
- Every time you break complete:
200m Skillmill Run

A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

E90s x15:
5 pull up
10 push up
15 air squat

Target: <60s per round

Tailoring: reps e.g. 4-8-12 or 3-6-9

Complete as many rounds as possible in 30 minutes of:

• 50-yard swim
• 10 push-ups
• 15 squats

20cal bike
10 deadlift (40kg)
10 Ring row
40sec plank
15 KBSwing (12kg)
40m Farmers walk (2x16kg kB)

Deadlift

10-10-8-8-6-6

Send off 2:30

3 - 4 Rounds For Quality:

15 Banded Strict CTB
30 second plate pinch
60 sec D-ball bear Hug Hold

“Dumbell Hell”

Amrap 13 mins
YGIG
2-4-6-8–10-12…
DB Hang Cluster
DB Renegade row
DB Box step up + reverse lunge
DB push up

REST 4 mins

Amrap 13 mins
SYNCRO
2-4-6-8–10-12…
Syncro DB snatch
Syncro DB goblet squat
Syncro DB burpee
Syncro DB pull through

Same pair of Dumbell for all!