Every 3 mins x 4 sets

8 Weighted ring push up ,
8/8 Forward roll into pistol / on box

Every 3 mins x 4 sets

8 Weighted Strict pull up / 3x Negative pull up
8/8 Single leg T2b

Every 3 mins x 4 sets

8 ring/ box dip
8/8 One arm ring row

Barbell row 15-12-8-8-8-12-13
Rest 2min

1A: 20 min amrap of “Helen”
400m
21 AKBS@24/16
12 pull ups

2 min rest and rotation

1B: 20 min amrap of “Kelly”
400m run
30 BJ@24/20”
30 wall ball

Warm up
2rds
10 in and outs
10 single leg deadlift
10 high knees-2ct

Mobility (4)
1:00 min bf stretch
1:00 min child's pose

Fittrain Intervals (20)
c/o Alchemy 365
A20
30 seconds: Hip Bridges
30 seconds: Hip Bridge Hold
30 seconds: Push-Ups
30 seconds: High Plank

2 minutes:
6 Jumping Lunges
4 Burpees
2 Tuck Jumps

Finisher
100 abs of choice
0:30 samson per

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold (top of ring pull-up)

RPE 3 to 4

3x12 Back squats (@ 70% / 3RM)

For time:
80 single unders
20 hang power snatch 36kg
80 su
20 push press 36kg
80 su
20 hps
80 su
20 pp
80 su

Partner 7 min AMRAP
Cardio calories 10/7 person A
Power cleans person B
Rest 2 mins
3x
1. Bike 40/30 kg
2. Row 50/40 kg
3. Ski 60/50 kg

Amrap12':
12 squat clean@70/45, 12 hspu, 12 pull up

4 rounds:
2' work/1'rest : 50 DU, amrap cal row/bike

CNJ max
Db push press 4x8
Back squat 5x5