3 rounds
1:00 cardio machine
5/5 weighted single leg rdl
5/5 weighted reverse lunges
5/5 weighted single arm front rack squats
:30 Plank Hold
10 push ups

AMRAP 35

50 Lunge, alternating
8 Burpees
50 Bulgarian Split squats (split as desired)
8 Burpees
50 Superman
8 Burpees
25 Jumping squats, alternating
8 Burpees

EMOM 7

5 - 10 Tempo push ups

3 sec down, 3 sec up

10 minutes warm up:

30 Jumping Jacks
Samson stretch 15 sec. + 15 sec.
10 sit ups
10 Scapular push ups

Weight on the deadlift should be for 6-8 reps per 20 seconds of work.
Complete 20 seconds of deadlifts followed by 10 seconds rest.
Then complete 20 seconds of double unders followed by 10 seconds rest.
That equals 1 round.
Repeat for 8 rounds.

Run 5K for time

As fast as you can!

EMOM12

1. Pistol squats
2. Side plank raises (R)
3. Jumping lunges
4. Side plank raises (L)

*Choose reps yourself but remember this is not a metcon - this is for quality and leg pump!

Alternatives for pistol squats:

Side plank raises (1:55)

10 Rounds for time:
30 Double Unders or Singles / 30 Simulated DU
5-10m handstand walk / 10 Shoulder Tap / 30s HS Hold

5min rest

10 Rounds for time:
5 Burpee
5-10m handstand walk / 10 Shoulder Tap / 30s HS Hold

*Score is total time

3 Rounds of
10 Handstand Pushups
12 Deadlifts 100/70kg
+
3 Rounds of
10 Pullups
12 Front Squats 70/50kg
+
Cash out: 20/15 Cal.

EMOM 12 (max 45 sec on, 15 off)
Min 1: Row 15/12 cal
Min 2: 50 DU