Work with a partner or two.

During 10 minutes, take turns, every 2nd minute and do your three rep max back squat. You can only decrease weights if you fail. Go all out!

Record the smallest weight you used for your three reps.

For time:

30 CTB
3 Rounds Dumbbell D.T
20 CTB
2 Rounds Dumbbell D.T
10 CTB
1 Rounds Dumbbell D.T

Dumbbells 22,5/15kg, Teens 20/12,5kg

D.T

12 DL
9 HPC
6 Push Jerk

( 10 - 15 )

On The 2:00 x 10 Rounds

8 Double DB Box Step Overs 24"/20"
Max Meter Row

22,5/15kg

Result is total meters.

Hanstand Walk Practice 15 minutes.

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.+

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22 

RestDay!

1600m run
50 squats
35 push ups
20 Pull ups

Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest

E2M for 16min;(4rounds)
1: Bench press x5*
2: Strict pull ups xMax**
*Use the same weight for all 4 sets. Last set Amrap.
**RPE 7. Save 2-3 reps in the tank the first round
+
3rft:
SA DB Shoulder press x8 LA
15m Waiter walk LA
SA DB Shoulder press x8 RA
15m Waiter walk RA
15 Ring rows
30 DU