2 rounds, each round for time:
20-15-10 reps of:
- Thrusters 42/30kg
- V-ups

Rest 1:1 btw each round.

6 rounds for time:
5 weighted pull ups
10 feet elevated push ups
15 goblet squats (20/12)

Target 60-90s / round, TC: 10min.

3x Superset
20/20 KB/DB Side Bend
12 Db’s Shrugs (2sec Hold)

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4 Sets

A1) Tall Kneeling DB Press: 8-10/arm; rest 60sec
A2) Ring / Box Dips: 10-14 reps; rest 60sec
A3) Dumbbell Bicep Curl: 10-12 reps; rest 60sec

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Core Strenght
try to stay on plank whole set

4 Sets:
5 Side Bridges Right
10 Plank Rolls
5 Side Bridges Left
5 Side Crounches Right
10 Plank Leg Raises
5 Side Crounches Left

90 sec rest

10 min AMRAP
3 wall climbs
10 cal row
20 kettlebell swings 24kg/16kg

45 min PK
45s +45s one arm hang on ring row position
1 min Plank
1 min Back squat bottom position
1500m machine
100 rope jumps
50 walkin lunges
30+30s side plank
20 light Russian twists
20 scorpions

3 rounds, unbroken set of:
10s Hollow Hold
10 Hollow Rocks
10s Hollow Hold
- Rest 1min btw rounds

3 rounds, unbroken set of:
10 Side Plank Crunches R
30s Elbow Plank
10 Side Plank Crunches L
- Rest 1min btw rounds

AMRAP10:
3-6-9... kbs (24/16)
2-4-6... jumping split squat
1-2-3... burpee over kb

Target: 80-85% effort

For time

3 rounds
A) 15-12-9
Pull-up
Front squat 60/42,5
B) Row

Rest 2min

3 rounds
A) 12-9-6
Chest to bar
Front squat 75/55
B) Row

2-3rounds:

10+10 Db row
10+10 suitcase deadlift

EMOM 10:
4 Hang Power Cleans
- Build to a heavy set of 4