Deadlift 5-5-5-3-3

7 rft
5 push press 50kg
10 kettlebell swing 32kg
20 du

AMRAP 25 min
5 db thrusters 22.5 / 10 kg
20 situps or 10 GHD
20 pushups
10 cal row

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit

EMOM 8
40m sled sprints @+/-40kg

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(20)
On the 2:30 x8
40m shuttle run-
20 goblet lunge w/kb,db,sb-
10 kb or db high pull(not sumo dead high pull, just the high pull).
record slowest round

Opt(12)
Iso
3x10-giant set
overhead tricep extension
concentration curl
v-ups

Finisher
60 round the world
1:00 pigeon

On a 16-minute running clock, 2 rounds of:

• 2 minutes of double-unders
• Tabata single-leg squats, alternating legs each interval
• 2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Back squat 2 RM, then 2 sets @ 60% (choose reps)