EMOM
40 seconds wrist rollers
40 seconds double KB deadlift

3 heavy sets

30min amrap

Relay in teams of 3
12 Db squat
20m sledge push

Deadlift with iso stop 5 cm from the ground
5, 3, 2, 5, 3, 2

Strict press 5x8 reps

𝗟𝗲𝘃𝗲𝗹 𝟯:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @60/40kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟮:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @43/30kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟭:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @30/20kg
4, Rest
5, Bar Facing Burpees
6, Rest

Result will be the score of the lowest round.

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

5:00 Any Ergo

1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

AMRAP 11

30 KB Swing 24/16kg
5 Push Ups
30 Box Jumps 24"/20"
5 Push Ups
30 Sit Ups
5 Push Ups