Back squat 3 RM, then 3x3 @ 90%

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

4x
12 V ups
00:20 L-sit

2 sets:
2x20m Rope Pull + Drag 90kg
Max Rep Incline Bench Presses

3-3-2-2-2-1-1-1

A: strict Hspu 4x5@30A-
B: strict SA Kb press 5x2
C: pushups 3xMax
D: banded triceps oh extensions 2xMax
E: banded triceps pushdowns 1xMax

20 reps, 20 seconds off, 2 rounds

Star jumps
Tuck jumps
Raised arm circles
Hooks (left and right =1 rep)
Jab + Cross
High knees
Set: Left + right jab
Kickboxing sidekick

30min amrap for quality

20cal row
20 OHS 40kg
15 ghd sit ups
10 pull ups
10 burpees on target

A,
Hang Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+2)

B,
4 rounds for time of:
400 m run
10 L/10 R Kettlebell Snatches @24/16kg

Goal: sub 15 mins

C,
For quality:
Hanging L-Sit, 2 mins

Every time you break complete:
Handstand Hold, 20 secs

A.
For time:
1km row
75 wall ball
50 burpee over parallette
25 burpee pull-up (bar mu/ring mu)

B.
For time:
50 ab-mat sit up (ghd)
25 hspu
50 t2b
25 hspu