3000m Run
For Time

4 sets of
5/5/4/3 Push Press @75%+
12 Barbell Bent over Rows

Basic Endurance 45 minutes.

1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

3 rounds for quality:

• 12 Ring push-up
• 12 Ring row

2 Supersets:

• 20 hollow rock
• 20 arch rock
• 20 seated pike leg raises

Rest two minutes between rounds

Two heavy sets of bench press

Back Squat

4 x 3 @ 65-70%

Go every 3:00

Back Squat
4x4 @80%+

AMRAP40
in pairs, you go I go

1000 m row
50 Wall Ball
1000 m row
50m Walking lunges w/plate (YGIG)
1000 m row
50m Burpee Broad jumps
1000 m row
50m Farmers Carry with 2 x KB's

EMOM 12

1) 6-10 T2B
2) 5-10m Handstand walk

Bench press + plyo push ups

5 x every 4 min

90% of 3 RM
3+9

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Goal & Intensity:
Handstand:
-Short, repeatable holds — focus on posture and breathing.
-Take your time finding your balance point — no need to hold for long, as long as the position is high quality.

In the bench press, the goal is to develop maximal upper body strength and explosiveness.
-A heavy load combined with bodyweight efforts challenges the muscles in a versatile way.
-Aim to keep the reps controlled and explosive — in push-up variations, quality over quantity.
-Connection to previous sessions: This continues our earlier strength work — today we're getting close to max effort.
-rpe 9