5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min

Back squat 7 x 3

2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min

BENCH

5 rounds:
6 bench press
6+6 ATG split squat

CARDIO

EMOM25
1. Row
2. KB swing
3. Ski
4. Burpee
5. Rest

steady pace, try to keep same cals/reps every round

Easy pace recovery bike

15-20min easy pace bike

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

20 MIN AMRAP

with a semi-heavy dumbell

• 10 Burpees over dumbell
• 10 Alternating Ground to overhead

For time w/ Partner YGIG, divide anyhow:
600m row
50 air squat
40 sit up
30 push up
20 pull up

Front squat 2RM

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.