• 5-5-5-5-5 of:
BB Bench Press (0:01 pause)
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps
Pause @ on chest

"4 Rounds for time
12 Deadlift (85/55)
12 Push-ups
12 Box Jumps "

Seated DB Wrist Curls: 3 x Max reps. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1.5 Miles

Max effort! Work up to 1RM

row 21,09 kilometer / 13,10 miles

6min EMOM
even: 30sec ME Toes-to-bar
odd: 30sec ME Pullups

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

M)
Legs & Core:
12-6-3-6-12

F)
Skill:
5 x 5 Back Squat
5 x 15 Shoulder Press
5 x 20 Lunges

Metcon:
2 Min Run
1 Min Jump Rope
2 Min Rest

4 Min Run
2 Min Jump Rope
4 Min Rest

6 Min Run
3 Min Jump Rope
6 Min Rest

For time:
100 x DU
100 x pull up
100 x pistol squat
100 x T2B
100 x hand stand push up

Or

10 reps and 10 rounds.

Time cap 40 min.