Shoulder press 5x5 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5each ATYs w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

4 Rounds of:
6 C&J 95/65
6 Bar Facing Burpees

Right into:

3 Rounds of:
4 C&J 135/95
4 Bar Facing Burpees

Right into:

2 Rounds of:
2 C&J 155/105
2 Bar Facing Burpees

Warm-up

3:00 Row + 3:00 Echo Bike + 3:00 SkiErg
Build up pace each minute on each machine (easy/moderate/moderate-hard).
+
3 rounds
20 single-under crossovers
10 Wall balls
5 Rope pull-ups (alternate hand on top)
1:00 Row / Echo bike / SkiErg (rotate)

Shoulder press 4x6 reps

Thruster

3 x 5 @ 65-75%, E1:00-2:00
2 x 10 @ 60-70%, E2:00-3:00
1 x 20 @ 50-60%

3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to working weight for barbell movements
* Practise other movements between sets
+
1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats

EMOM for 4 rounds:
16 DB Deadlifts
6+6 DB Side bends
8 Ring rows
Rest

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options:
Quads
Glutes
Lats
Calves

For time

• 20-second ring-dip hold at the bottom
• 20-second ring-dip hold at the top
• 15/20-calorie row