3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
10 dumbbell hang clean
100m run
10 half burpees
100m run
10 dumbbell strict press

Finisher
50 double crunch
1:00 samson stretch

2-3 min light cardio
1+1 min piriformis strech
1-2 min russian baby strech (spend 5-10 sec on lower back/hamstring strech and same 5-10s on deep squat alt time)
1+1 min banded bully strech
1+1 min tricep strech

4 rounds of:

500m row
12x AMSU
8x Burped over rower

AMRAP 13

1 Power Clean 80/60kg
3 Pull Ups
5 HSPU

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

RCVR(30)
walk, jog, bike, stretch

Finisher
Stretch

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Move workout
4 rounds
10x Deficit deadlift
10x Romanian deadlift
10+10x Split squats
10x kneeling squat

Rest 1:30 between rounds

Resisted Nasal Breathing: 15 Breaths
+
- Pigeon Pose - 60s each