CONDITIONING
2, 3, 5min AMRAP, 1min rest between

15/10cal Airbike
2 Rope Climb
10 Box over Jump
20m D-Ball Carry
10 D-Ball Squat (on shoulder)
20 Burpee over D-Ball (lateral)

Overall RPE 4

Start each AMRAP from the beginning. See how far you can go. If you finish, start from the top again.

Tailoring Options:
Airbike→ Bike or decrease rep scheme
Rope Climb→ Go Legless!
D-Ball Carry→ Sandbag/Farmers Carry
D-Ball Squat→ DB KB Front Squat

3 Rounds:
AMRAP 20 Seconds: Max Reps @ 70%
- Rest 40 Seconds -
AMRAP 30 Seconds: Max Reps @ 75%
- Rest 30 Seconds -
AMRAP 40 Seconds: Max Reps @ 80%
- Rest 1:20 -

Optional Accessory
CONDITIONING

For time: 
5x20 Banded KBS (eye level) video

After each set→ 6 Box over Jump @75/60cm. WOD ends with BoJ.

RPE 3 to 4

3 Rounds
10 Hollow rocks
10 Hanging leg raises
10 Weighted side lift (10/side)
20 Russian twists

Scale down as needed, reps or movement.
Focus on good quality instead of quantity.

DB Hammer Curl: 3 x 10. Rest 60s.

Optional Accessory
CONDITIONING

3 rounds for time:
3 Bar MU
6 Box over Jump @75/60cm
9 KBS @32/24kg
12cal Airbike

RPE 3 to 4

Tailoring Options:
Bar MU→ Jumping Bar MU
BoJ→ decrease height 
KBS→ decrease loading
Airbike→ Row/Bike/Ski/Run

Banded Ab Pulldowns: 4 x 15. Rest 60s.
Then,
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing - 20 breaths x 3

CONDITIONING
E6MOM x3

60/45cal Row + remaining time Airbike

There is no rest between. Start a new round every sixth minute.

This can be done with any machines and running as well.

Overall RPE 3, keep the pace slow and repeatable.

Target: all rounds within 5cal

3rds
Pallof Press 10/side
rest 30s
Russian Twist 10/side
rest 30s