1A) Weighted ring dips 3x2x90%
1B) Straight leg Spider man push ups 3x6

2000m row HR 110-125 bpm
2000m row HR under 144 bpm
500m 80% of max HR

3 rounds for time
21 wall balls 9kg/6kg
15 box jump overs 60cm/50cm
9 devils press 22,5kg/15kg

Back Squat
5-4-3-2
Rest 2-3mins

Start Moderate-Heavy and build to Heavy

Aerobic conditioning

For 40min (6-5-4-3-2min alternating):
1. Easy row
2. Easy AMRAP
5 box step-up (DB)
5 KB swing
5 back extension
5 hollow rock

Back squat 3 x 5 – 60% of 1RM
Front squat 2 x 10 – 50% of 1RM

EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Anchored Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest

*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute,
reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved)

EMOM 10, alternating between:
5 Back Squats
3 Front Squats
- Both lifts to be done @80-85% 1RM front squat.

Goal:
This is gonna be HARD and these sets need to be unbroken and quick. Do not get caught by the clock. If you think you will need to break the sets or 1min isn't enough time, drop the % down 8-10% to achieve the goal.

*First and second reps with 2-3 second pause, third one without pause.

" BlackJack"
21 mins AMRAP
21 KB USA swing @24/16kg
21 Sit up
21 HR Push up
GOAL: 5+ rounds

Extra:
Bike Sprint: 8 x 10s on 20s off:
+
DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.