Add 5kg every week. 1X20 touch&go, 3x10 with fast reset on bottom

AMRAP 12
12 Wall Balls
12 Abmat Situps
12 Ring Rows
12 Wall Ball Overhead Situps

Deficit Pushups
3x12, Tempo 3010, Rest 90s

"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (20/14)

Kilos: 9/6

Mary Progression 1.
EMOM 9

1. 6 Handstand Pushups
2. 12 Pistols (Alternating)
3. 6 Pullups

Core Complex
EMOM 6, 35s On/25s Off
1. Reverse Plank
2. Superman Rock
3. Pike Pulses

"Grim Reaper"
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

Kilos: 43/29

15-12-9
Wallball
KBS
Split Jump

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Handstand Shoulder Opener video or Shoulder Stretch on a Box video

AMRAP 12:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches 50/35kg

Light Option

Emom 12 (30sec on 30sec off)
1. 10-30 Double Unders
2. 5-7 Toes To Bar/ Knees up/ Legs Up
3. 4-6 Hang Squat Snatch / Hang Power Snatch

Front squat
3x10r @ app. 50%
Nice and light feeling.
Rest as needed.