including at least 3 rfq
15 tricep pushdown
15 hammer curl

Seated Shoulder press 5x5

Conditioning
20 min EMOM:
• 3 Chest-to-bar Pull-ups
• 3 Burpee Box Jump Overs 24/20”
• 3 Deadlifts BW
Every minute on the minute for 20 minutes, complete 3 CTB pull-ups (any style), 3 burpee BJO, and 3 deadlifts weighing BW (bodyweight); rest in the remaining time.

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round

A: Standing hamstring curls 3set
B: Bench Press 5-3-1+
C: Weighted pull ups 3set
D: Incline DB Bench Press 2set
E: Cable OH triceps extensions 2set
F: Leg extensions 1xDrop set

3 Rounds :

1:30 Cardio
10m Bearwalk
10 Scorpion
10 Elbows Rotations
5 Box Jumps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll favorite spot!
10 Alt. Bird Dogs
1:00 Roll Calves
10 Alt. Hollow Dead Bugs
-Rest as Needed b/t Sets-

Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups

9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.

4 rounds for time of

• 25 pull-ups
• Run 200 meters
• 15 box jump-overs*
• Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box ♂ 20-in box