5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit

Strict HSPU 5x6

4 min EMOM 5 x thruster 30 kg,40 kg,50 kg,55 kg,60 kg,65 kg

EMOM 8
40m sled sprints @+/-40kg

For time: (split up however you like)

30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
100 Wall Balls(20,14)
100 Pull-ups
200 Double Unders(300 singles)
10 x Rope Climbs

Then immediately start:

4 rounds:
15 Thrusters(45,35)
15 Kettlebell Swings(53,35)
15 Box Jumps(24,20)

"Foot Locker"
5 Rounds:
15 toes to bar
15 wall balls (30/20)

Directly into...

5 Rounds:
15 power snatches (75/55)
15 overhead squats (75/55)

Kilos:
wallball 13/9
barbell 34/25

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(20)
On the 2:30 x8
40m shuttle run-
20 goblet lunge w/kb,db,sb-
10 kb or db high pull(not sumo dead high pull, just the high pull).
record slowest round

Opt(12)
Iso
3x10-giant set
overhead tricep extension
concentration curl
v-ups

Finisher
60 round the world
1:00 pigeon

On a 16-minute running clock, 2 rounds of:

• 2 minutes of double-unders
• Tabata single-leg squats, alternating legs each interval
• 2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Lunge Flow video

For quality:
8 ring push ups
14 back extension
10 rear delts
20 cal Xebex bike