10-8-6-4-2
-Push Press
2-4-6-8-10
Strict Pull Up
8/6 Cal Ski between rounds

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

3rds
500m row
12 s2oh 50/35kg

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full

1-2 rounds or Gymnastic
Ab-work
RPE 3-4

3 × 10 reps @moderate load

Go every 2:00

3-4 Sets:
10 Ring Push-ups
10 Seated Double DB Bicep Curls
10 Double DB Bent Over Rows
10 Seated DB Skull Crushers
- Rest 60-90sec btw sets

15 min of mobility:

10 90/90 hip rolls
10+10 sitting in straddle straight leg raises
5+5 in dog position hand raises with small plate
5+5 weighted windmills.

For time

• 20 back squats
• 40 toes-to-bars
• 60/40-calorie row

♀ 155 lb ♂ 225 lb

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-