3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

5RFQ
40m OH Barbell Carry
30sec Hollow Hold
40m SA Farmer Carry (ea)
30sec Arch Hold

For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

• 6 Interval of:
Assault Bike 3’ @ > 90% MHR
1:1 rest each interval

5 rounds
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks https://vimeo.com/175042312

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

8 min AMRAP

7 valakyykkyä
7 tangon yliburpeeta
7 polvet kyynärpäihin

Sapphire Falls hike - 5 miles

5x5 deadlift

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.