3x10 DB shoulder press
2x10+10 Bench DB biceps + 10 DB triceps
3x10 Bench DB back

Barbell bent over row 6x5

20 scorpions
5+5 cossack squats
10 wall squats
10 jefferson curl to squat
1min/side couch stretch

Complete 5 rounds
5 Lat Eccentrics, pick load
5 L/5 R Side Plank Clam Shells
5 L/5 R Single Leg Glute Bridges
15 Prone Swimmers

10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

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For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart

Romanian deadlift

4 x 6-8 @ RPE 8 / 2 RIR, rest 2:30-3:00 b/t sets

Zone 1
Run
@RPE 6, 7 & 8

Zone 2
SkiErg
@RPE 6, 7 & 8

Zone 3
Row
@RPE 6, 7 & 8

Zone 4
Couplet:
5x DB Renegade Row
20 M DB Walking Lunges

• 2:30 Work/ 30s Rest
• 3 rounds
• Zone 1-3: add one RPE per round

5 burpees
10 sit-ups
15 air squats

3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#
Goal: 18 min.

Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

Divide the work evenly.