Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

ABS

Every 2:30x3
30s plank
30s Max reps V-ups
30s plank
30s Max reps sit ups

A,
4 rounds for quality of:
Sled Drag, pick load, 30m
Overhead Barbell Carry, pick load, 15m
Dumbbell Bear Crawl, pick load, 7,5m
Rest 3 mins

B,
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 60/50cm
6 Thrusters, 43/30kg
6 Bar Facing Burpees

Complete in teams of 2. You go-I go fashion.

Goal
8+ rounds total

C,
4 rounds for quality of:
10 L/10 R Landmine Rotations, pick load
Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
10 Pike Compressions

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

Rest day

Push press 3-3-3-3-3
+
”Donkey Kong”
21-15-9
Burpees
Kb swing
Box jump

30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest

100 min
Upper body strength
Back, shoulders & chest
Strict pull ups 4x10

21-15-9
Assault Bike Cals
Thrusters
15-12-9
Row Cal
Pistols
12-9-6
Burpees over the bar
OHS

Rest day