3 rounds for time:

30/21 cal bike erg / echo bike
15 wall ball shots
15/12 cal row

Q7AV

3 RFT:

20 Pistols
10m HS Walk ( 2,5m UB )
10 D-Ball Clean 60/40kg )
10m HS Walk ( 2,5m UB )

TC 10

AMRAP8
1-2-3-4… wall climb
3-6-9-12… toes to Bar
5-10-15-20.. KBS (heavy)

5 rounds for time:
10 thruster 40kg
10 toes 2 bar
10 burbee
800m run

5x3 Hang power clean

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest

deadlifrts

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
1:00 Child's Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

AMRAP 15
15 Push Ups
5 Hang Squat Snatch 60/43
400m Run

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

Bench
4x 8 75%
rest as needed