4 rounds @ steady pace
3:00Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

3-4 rounds of:
10 back rack rev lunge
8+8 1-leg hip thrust
8+8 split stance vanded rotation

AMRAP10:
15/12 cal row/ski
10 DKb dl
20 mointain climber
10 jump squat to plate

SET A | 4 rounds
6x back squat
8+8x DB plank drag through

SET B | 3 rounds
6+6x DB bulgarian dl
6-8x DB goblet cyclist squat
30s-40xsec hip thrust hold

AMRAP10min
20x KB goblet rev. Lunge (ygig)
10x sit up (synhcro)
20x KB swing (ygig)
10x V-up/tuck up (synchro)

1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds

5x 3 min on, 2 min off

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

Romanian deadlifts with DB's

5 x 8

Go every 2:00

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AMRAP 20 with partner, split as you like

40 deadlifts
30 bar over burpees
20 cal bike erg
30 single arm devils presses
40 sit-ups

IGYG

EMOM 30 minutes
1: 200/150m row
2: 15 wall ball (9/6 kg)
3: 12/9 cal echo bike
4: 7-8 burpee box jump over (60/50 cm)
5: 5 heavy or 7-8 moderate sandbag to shoulder
6: rest

YGIG
80 Sandbag back squat 30 kg
80 Devil press dumbbel 10 kg
30m X 8 Sled push 140 kg
80 Push press 25 kg
80 Overhead plate lying rise 10 kg

Every 6 mins x 5 sets
21 box jump over @60/50cm
18 alt V-up (9/9)
15 regular or incline push up on box
12 KB squat clean @24/16kg
9 up-down pull up or to target

Remaining time is rest!