Back Squat 6-5-4-3-2

Start @75% and add

4X5
Good morning

This is optional if you don't have time after the front squat

5x3 working on technique
You can dip and drive on this and then catch under.

10/10 single leg step up
10/10 single leg deadlift
Rest as needed and load by feel.

5x5 OHS
Go by feel

10 DB push press 2.22.5/15kg
10 t2b
40 Double unders

Deadlift
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments

50/40 cal Row/Bike
50 Wall balls @ 9/6kg
+
21 – 15 – 9
Deadlift @ 100/70kg
15m Handstand walk each round
+
50 Wall balls
50/40 cal Row/Bike

Scale HSW to 5 wall climbs.

TC 25 Mins

You can do this on either the bike or rower but stick with the same machine.
8 x 30 secs on 2:30 rest

You want to go hard on this. Post total calories. Set up your machine;
- Menu
- intervals
- intervals time
- 30 on 2:30 rest.

5 x Shoulder to Overhead
30 x Double Unders or 60 x single unders
7 Rounds, For Time

*Hybrid workout