3 Rounds for time:

10 Strict Ring Dips
300m Ski
20m Double DB OH Lunge 22,5/15kg

Cap 15

A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set

EMOM 16:00

Min 1: 10 Box Jump Step Downs @60/50cm
Min 2: 20 USA Swings @16/24kg
Min 3 :2-3 Turkish Get-ups LEFT
Min 4: 2-3 Turkish Get-ups RIGHT

Goal: Easy pace for the duration.

A: Strict Pull ups 3set
B: 10min amrap Hspu
C: 20min emom
Odd: Row 14cal
Even: 1set unbroken ttb

Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.

5 rounds of
* DUs as many as possible
* Alt lunges with body weight - 10 each side

10*up to max

DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

4rnds
10 ghd sit ups
5 bar MU

5 Rounds For Time:
400m Run
15 Overhead Squats 43/29
5-4-3-2-1 Robe Climbs