400m run or 500m row

3 rounds
10 ring rows
10 push ups
10 squats

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

3 rounds
10 cal bike or row
10 shoulder taps
0:30 handstand hold
5 banded pull apart

Strict press
Every 1:30 x 5
10-8-6-4-2

*increasing weight each time

5 RFT
250m run or 300m row
7 thrusters 95/65
14 alternating back rack lunges 95/65
Rest 1:30

*25 min time cap

*rounds should be done within 3:30

*sprint style workout

Warmup
Run 500m
10x crab walk
10x monster walk
10x hip hinge
10x Mjolnir squat
10x side plank clam shell
10x banded pull aparts
10x internal rotations
10x external rotations

Power Day
22:00 AMRAP
-10x OH hammer strikes/side
-10x OH sandbag toss
-10x banded rows/side
-10x Thor hammer OH strikes/side
-10x transverse hammer strikes/side
-10x banded chest press
-10x Bulgarian bag rotations

Finisher
-3:00 heavy bag work focus on power

Core
1 Round
-50x sit-ups
-50x reverse hypers
-50x 2ct flutter kicks
-50x back extensions

20 ST2B
35 GHD situps
200m FR KB walk 24lg's

3x3 @ 68-72%

5x2 @69%

4x3 60-64%

4x4 @65-69%