For time 21-15-9
Overhead squat 35/25
Push-up

30min amrap

30cal row
30 Sit-up / V-up / Ghd sit-up
30 Pull-up
30 Pistol squat

Front Squat
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set.
- Option: 5 x 5 at the same weight, focusing on technique.

7×2

V2

6 x 4 min AMRAP/ 3 min rest

A)
6 devils press (pick weight)
12 abmat sit up
18/14 cal row

B)
6 t2b
12 jumping pull up
9+9 single arm db push jerk (pick a heavy weight)

2-3 sets for max pump!
With a barbell
8 x Biceps Curl
8 x Bent Over Rows
8 x Biceps Curl
8 x Bent Over Rows
12-20 x Push Press
Rest 2:00

Superset x 6 rounds

• Barbell Strict Press Build to a 6 RM over 6 sets. Rest 1:00
• Mixed Grip Strict Pull-Ups Sets of 4-5 between sets of Shoulder Press. Rest 1:00 Options: Weighted Mixed Pull-ups, Mixed, Partner/Self/Band Assisted.

Superset!
4 rounds
Heavy Russian Swings x 12
Rest 1:00
Goblet Split Squat x 6/leg; slow down, slow up tempo
Rest 1:00

Lower body and mixed fitness

A.
Squat complex, 3 Rounds
Tempo sumo squat x 12 @ 3131 ( or loaded if you have something)
jump squat x12 reps
Rest 60-90 Secs

B.
Tempo bulgarian split squat x6/6 3131 (load if you have something)
jump lunges x12
rest 60-90 secs
x 3 rounds

C.
20 Hollow rocks
rest 15 secs
15 v-sit ups
10 tuck ups
rest as needed
x 4 rounds

D.
10 Min AMRAP Burpees
EMOM 16 mountain climbers

A) Front Box Squat
8RM in 4 sets. Rest 2:00
- Parallel Box
- Aim for same or small progress from last week.

B) RDL
4 x 10-12. Rest 90s.