3 rounds (40s ON/20 s OFF)
Hollow Rock
Superman Rock
Side plank rotation L
Side plank rotation R

E90s x9

4x2 hang snatch
5x1 hang snatch

Front Squat 6x3, heavy!

Find your Frontsquat 1RM.

AMRAP 8

1-2-3-4-5..etc. Wallwalks
45 Single Unders

Practice Ring or Bar Muscle Up for 20min

• If you can do both even when your muscles are sore, then you can do 3-5 reps every 90s. for 15min

80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m bike or 1,600/2,000-m C2 bike

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Goal & Intensity
- Tackle a large volume of work at a steady pace while keeping movement quality high all the way through.
-This is an endurance grind that also challenges your mindset.
-A long chipper where different parts of your body fatigue (core, shoulders, lungs).
-The aim is to keep moving almost nonstop at a consistent pace.
-Target Time | 14:00-20:00.
-Start the burpees at a controlled rhythm and don’t stop – steady beats sprint-and-crash every time.
RPE: 8 – breathless and mentally tough, but manageable with smart pacing.
Why: This workout builds endurance, grit, and pacing awareness. These skills are essential for sustaining high output in longer workouts without burning out.

Then 3x8 reps of back squats @moderate/heavy
weight (60-70% of 1rm)
rest 2 min bwn sets

Shoulder Press

5 70%+
5 75%+
3 80%+
5 80%+
3 85%+
1 90%+

Go every 2:30

Back Squat

2 x 10 @ 50-55%
2 x 8 @ 60 - 65%

Approaching in 8 minutes to 85%

3 x 1@85%

Send Off 3:00