3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :15-:30 False Grip Ring Dead Hang*
MIN 2 - 10/10 Single Arm DB Upright Rows
MIN 3 - :25/:25 Half Pigeon on Box
*Can be done from the tall or short rings.

EMOM 12
1. X pull up/ring row
2. 10 Z-press
3. Rest
➡️ Pull up/ring row reps should be same for all four rounds

EMOM 15
1. 10-14 one arm DB thruster (alternating)
2. 8-12 devil's press (alternating)
3. 10-14 box jump

00:00 7-9
02:00 5-7
04:00 3-5
07:00 1-3
10:00 AMRAP - Good form, not max effort

3-4 Sets:
A. 8-12 Double Dumbbell Bench Presses
B. 60-90s Reverse Plank
C. 8-12 Standing Lateral Raises 

*Repeat from 6.18.22 

Row Intervals

3 Rounds:

1 x 500m
1 x 400m
1 x 300m

Rest 2 min btw sets.

Gymnastic EMOM x 16
1) rope climb x 2-3
2) pistol squat x 6-8 (per leg)
3) ring support hold x max hold
4) box jump step down x 8-10

AMRAP 6

10 KB Swing 24/16kg
10 Push Ups

Back Squat for load:
#1: 10 reps