3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

*Repeat from 7.1.22 

Warm-up

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
Practise the burpees to a target
+
2 Rounds
2 Ring muscle-ups
4 Burpees to a 12′ target
12 (cal) Row

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3 bar mu/ strict Pull up

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

For time:
40 DB snatch
30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 18 min

EMOM 16
1. 6 deadlift
2. 10 seated strict press (DB/KB)
3. 6+6 bulgarian split squat
4. pull up / assisted pull up/ ring row (choose suitable reps based on your ability)

Full Rest Day.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-

20 min AMRAP

30 DU's
20 pull ups
10 HSPU

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.

AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
15 thruster
10 Bar over burpee
15 power clean
10 burpee
15 shoulder to overhead
10 up-downs
30 deadlift
30/20cal ergo of your choice