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

Shoulder Press (1RM)

5x1 C&J (use approx. 90% of 1RM weight)

50 DUs
30 pull ups
10 HSPUs
100 singles
15 C2B
10 Back squats 90kg/60kg

3 rounds for quality
10 air squats
10 scapular push ups
10 OHS side squats with bar
6 box over step ups 60cm/50cm
4+4 kb complex

100 DU's
40/30 cal Row / Air bike
50 Wallball

Time cap: 14min.