Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

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Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

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Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

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4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB

Tabatha Hollow/Arch

3-5 Rounds of

5-10 ring dips
10-12 weighted box step ups
3-5 wall walks
12-15 sumo dl with kb

3 rounds
10-12 shrimp squat/ reverse lunge
-rest 1 min-
10 goblet squat
-rest 1 min-
20 glute bridge
-rest 1 min-

Jumppaa

3 rounds:
5-10 pull up/ ring row
8-12 bench dip
-rest 1 min-

3 rounds:
8-12 seated one arm KB press
8-12 one arm KB row
-rest 1 min-

E2MOM for 10min (5sets)
- 5-15 Table row or Door pull-ups

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 6:00 REST 3:00 WRK 6:00
5 push ups
10 gob squats
20 db hopover

Finisher
50 round the world
1:00 samson stretch