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

10-9-8-7-6-5-4-3-2-1
Deadlift 1-1,5 x bodyweight
Burpee over the bar
13min time gap

1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.

• Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count)

Back Squat 5x4x85-90%
Lift Every 3min