Back squat 8x3@72,5%
Last set amrap

Narrow grip bench/floor press + ring row with out break. 10 reps each. 4 rounds.
Start in every 3 minutes.

FOR TIME

• 50 cals @ rower
• 25 Deadlifts 2x24kg kettlebells
• 50 GHD situps
• 25 cals @ Assault Bike
• 50 GHD situps
• 25 Deadlifts 2x24kg kettlebells
• 50 cals @ rower

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

30mins emom
1) 10 russian twist + 10 KBS @16kg
2) 5 push-up + 15 air squat
3) c2/echo bike

5min Row/Airbike nose breathing only

Perfect Stretch video

For time:

30 Cal Ab
12 Hspu
20 Cal Ab
10 Hspu
10 Cal Ab
8 Hspu

Shoulder press 8x3@72,5%

10-8-6-8-10

From the floor and above the knee.