4 Sets of 5 @ 60-65% of 1RM Overhead Squat 43KG - 47KG

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as
you are able.

2 min ON / 2 min OFF
1. Max strict pull-ups
2. Max box jump step down
3. Max strict dips (legs front)
4. Max back rack lunges (Rx: 50/30kg)
5. Max turkish sit-up with plate (Rx: 10/5kg)
6. Max 2DB Devil press (Rx: 15/10kg)

Back squat

6 sets of 8 reps
- Find your max weight for 8 reps
- 90s rest between sets

FINISHER
3 x AMRAP 4min
- Push Up
- Air Squat

2 Push Up - 2 Air squat - 4 Push Up - 4 Air squat - 6 Push Up - 6 Air squat jne…

As many rounds as possible
Rest 2min between AMRAPs

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.