2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

OH squat 10-8-6-4 reps

EMOM 8 @ increasing pace

1) Row
2) BikeErg
+
2 Rounds
8 Goblet squats
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
+
Build up to workout weight for thruster
* Prep the chest-to-bars between sets
+
EMOM 4 @ workout weight
1) 16/12 (cal) BikeErg
2) 5 Thrusters + 5 Chest-to-bar pull-ups
3) 6 Shuttle runs
4) 16/12 (cal) Row

Interval chipper

YGIG

1min ON / 30sec OFF

Split reps as wanted during the one minute time frame ygig-style. Both rest 30 sec. Continue the reps until you reach the amount needed and then move on to the next movement.

100 Burpee
100 Sec HS-hold (wall/free stand)
100 T2B/K2E
100 Devil’s press 1x 17,5kg/12,5kg DB
100 Box jump overs
200 DU / 400 SU
100 KB Swing 24/16kg
100 Sec L-Sit (parallel/box/hang)
100 Cal row

TC: 42min (28 rounds)

9'AMRAP
5 KB DL @20/12kg
5 KB squat clean
5 KB push press
20" plank

2-4rounds:

3-5 false grip walk in
5-10 russian push up
10-20s L-sit on rings

500 m
700 m
900 m
900 m
700 m
500 m
250 m recovery bike
TC 35 min

With pair YGIG:
AMRAP 40
800m row
80m wheel barrow
80 box jump overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

(deadstop)

6 sets of 5 reps

go every 3:00

All same