75 min
WU for 15 min
1.Shoulder press
- 5 x 5+
- Last set 8 reps

2.5 sets:
- 10 DB side lateral raises - 4 4 4 4 4 kg
- 15 low cable pulley - 30 30 30 30 30 kg

3.4 sets:
- 12 Face pull - 15 17.5 15 15 kg
- 8+8 seated sa. DB press - 8 8 9 9 kg

4.3 sets:
- 10+10 3-point row - 14 14 16 kg
- 8+8 hammer grip bicep curl 9 9 9 kg

5.EMOM7:
- Abs

5 rounds for time:
-7 reps push press 52.5kg/35kg
-7 reps c2b or pull ups

4 Rounds for time
3 Deadlift, 1.5 x BW
6 Burpees
9 Box Jumps, 24/20

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
10 Rounds
15 Wallballs 20/14lbs
1 Legless rope climb
1 Rope climb (with feet)
Rest 30 seconds

5b. Bitch Work
6 Rounds
Bike 1/.8 miles
Rest 1:1

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

21-15-9-15-21
Porrasaskellus
Swing @12kg KB
Sit-up
Push-up

10-9-8-7-6-5-4-3-2-1

Pullups

Burpees

*Post Times

1. Wallball 15
2. Strict hspu 1-3
3. Row 8cal
4. Rest

Amrap 5'
5 cleans
5 front squat
5 shoulder to overhead at 45kg
4 cleans
4 fs
4 stoh 55kg
3 cleans
3 fs
3 stoh 65kg
2 cleans
2 fs
2 stoh 75kg
1 clean
1 fs
Amrep stoh 85kg

Overhead Squat, three sets of fives.

5x
1 min: Assaultbike
1 min: burbee
2 min rest
1 min: Assaultbike
1 min: wallball
2 min rest
Go semi hard on ab, it should be hard on last rds, but dont crash.
Set a target to burbees and wallball and keep that.