Five sets of:
Dumbbell Z-Press x 8-10
Rest 60 seconds
Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
+
For time:
1000/800m Row
80 Db Push Press
40 Ball slams
20 Slam ball carry box step overs

RestDay!

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20 leg raises with a twist + 30 hollow kicks
45s stir the pot
20 mountain climbers (slow pace)

For time

• 25-foot dumbbell front-rack walking lunge
• 1 rope climb to 15 feet
• 25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Partner Workout
Part A) In 10 minutes
P1: 600 m run
P2: 50 wallball @9/6 kg
switch when you both finish your part
- rest 2’ -

Part B: In 10 minutes
P1: 600 m row
P2: 80 m dumbbell walking lunges 2x@10/5
switch when you both finish your part
- rest 2’ -

Part C: In 10 minutes
P1: 600 m ski/1200m bike erg
P2: 60 m sled pull @60/40 kg
switch when you both finish your part

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-20 weighted sit-ups (heavy db)
5-10 bar hanging windshield wipers
10 ab wheel (test also with a barbell)

8min AMRAP
Pick up something to carry by farmer's carry style. One object per arm.
You can use training bags stuffed with books, sand(in plastic bag of course) etc. or buckets stuffed with sand or water etc. Be creative.
Walk as long distance as possible.
Post your object, weight and distance to comments.

5 rounds for time of

• 50 double-unders
• 15 box jumps
• 1 shuttle sprint (5 yards, 10 yards, 15 yards)
• Rest 2 minutes

♀ 20-in. box ♂ 24-in. box