Bench press 3 RM, then 3x3 @ 90%

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

RestDay!

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

Tee nyt 4 x 15

3-4 rounds for quality:
1min Dead Hang
15-20 Pallof Presses
:30 Copenhagen Hold L+R

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

10 rounds for time :

7 Bar facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

( 12 - 20 )