"Some Fortitude II"

Emom15:
A) 9-12 cal row
B) 9-12 burpee / up & down
C) rest

Target: work 40-50s per minute. Tailor reps/cal accordingly.

Romanian deadlift 3 x 5

Weighted Dip 2x3, 2x2

Weighted chin up 2x3, 2x2

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

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

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.

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

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