5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

Bench press
- 5, 5, 4+1, 5 reps

WU
tabata
air squat
good morning
+
tabata
sit up
burpee

• 3min. Row/Bike/Run

• 2x
  8 kB swing
  8 Qoblet squat
  8 Ring Row

• 2-3x
  3-6 Pull up / C2B / MU
  3-6 Clean & jerk
  3-6 Burpee over bar (Facing)
  Add weights...

• Mobility...

Every 8 minutes with 2-minute rest between sets for 40 minutes (4
sets).
800 m run or 50/40 cal row
1 round of “Mary”
max med ball cleans 9/6 kg

Warm up(10)
3rds
10 plyo jumps
10 windmills
10 hip rotation

WRK(24)
WRK 11:00 REST 2:00 WRK 11:00
400m run
12 dumbbell clean and jerk
18 plank taps
24 single arm overhead lunge

Finisher
20 kneeling crunch
1:00 butterfly stretch

Every 3 mins for 30 mins, alt. btw:
500/400m Row
30/24cal AB
- You should be able to complete both stations in less than 2 mins each

EMOM 18
1. 6 deadlift
2. 5-10 strict pull ups
3. 10m DB/KB walking lunge

2 Rounds @ 4 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank