5x5@light-moderate weight

Go every 3:00

WT
Legs & Core 4 rounds
4-Back Squat
3-Front Squat
2-Overhead Squat
1-Weighted Step Up (each leg)
25 Glute Bridge & V-Ups in between each round

BC
13 min Amrap circuit
Circle Run
Walking Lunges

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

Open Gym 12:15-1:15

3 rounds
3 ring MUs
10 strict sit ups
20m farmers walk with pinch grip 20+20kg/10+10kg

EMOM 20 mins
Odd 15 cal row
Even 12 burpees
Every 5 mins add one cal row
(Repeat until failure)

3-4x
6-8 Bench press
Rest 1min...
12-16 DB's Bicep curl (alt.)
Rest 1min...
10-20 GHD sit up

10 min Max Reps:
Box Jump w/step down – 61cm Box

• Men and Women use 24″ Box – Full extension of the hips at the top – Step down from top of box – Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters) – Post scores to the comments below

AMRAP 15 min.
- 250 m run.
- 15 Ring Dips.
- 2 wall climb.
- 5 Overhead squat (40/20 kgs).

Emom Till fail
7 front squats
7 du
7 v-sit ups