500m row
3x
4 rope pull ups
10 ab mat sit ups
10s. dead hang
7 bulgarian split squat e/s

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Every 1 min for 10 mins do:
1 Legless Rope Climb
-- Rest 2 mins --
Every 1 min for 10 mins do:
2 Rope Climbs

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scale to using legs

Front squat 4x8 reps
Focus on having a good 'front rack' in both directions, down and up!

Shoulder and hips mobility using the rubber band.
Elbows mobility 'massaging' the triceps on the olympic bar.

For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups

🤎 ♡💜 ♡🩵♡ 💙

Front Squat

3 sets x 5 reps @ 70% (70kg)

Close grip bench press
1 rep

3 rounds AFAP of:
D.U. x50
One hand K.B. swing x40 (16/20kg)
Sit up x30
Thruster x20 (30/40kg)
600m sprint
2 min. rest

4-5 sets of:
5 HS Kickups to a wall
- Both heels touch the wall SOFTLY at the same time (good control)
- Rest as needed btw sets

4-5 sets of:
2-4 HS Walking Steps To a Wall
- Aiming to kick up about 1m away from the wall and walk to it
- Rest as needed btw sets

For time:

1000m row
2000m assault bike
200 single unders

750m row
1500m assault bike
150 single unders

500m row
1000m assault bike
100 single unders

250m row
500m assault bike
50 single unders

TC 30 min