1a) Tall Kneeling to Standing: 4 x 3-4 ea. Rest 30s.
1b) Banded Pallof Presses w. 1 count hold: 4 x 10 ea. Rest 30s.

4 rounds, rest as needed between sets.

10-15 Banded Pull-Apart
10-20 GHD Hip Extension
20m Prowler Push

In teams of 2:
10 min AMRAP
Calorie row- switch every 25 calories

Rest 3 min

20 min AMRAP- alternating rounds
8 push ups
8 alternating dumbbell snatch
8 dumbbell goblet squats

50 x Wall Ball
100 x DU
40 x Wall Ball
100 x DU
30 x Wall Ball
100 x DU
20 x Wall Ball
100 x DU
10 x Wall Ball
100 x DU

20 mins of ab work, 30s on 10s off

4x8 Ring Row (negative if possible)

• 1min: Easy row/ski/Bike/Jog
• 8+8: Front rack-Reverse Lunge (single arm / kb)
• 1min: Easy Row/Ski/Bike/Joq
• 8+8: Windmill (with kb)
• 1min: Easy row/ski/bike/Jog
• 8-16: Push up with row (2xdb / alternate hand)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
3 pull ups
6 jing jang
9 plyo

Metcon/*Rx(15)
3rds
16 ttp/hkr/k2e/*ttp
16 push press 75/55-*95/65
16 cal row/airdyne
then
8 pull ups/c2b/bmu/*ring mu(choose per your skill set)

gym goat/cc movements(10)

Finisher
100 flutters-2ct
30 w-raise
:60 sec s/a para stretch
2 min samson

3 rounds

5 bar MUs

5 box over burpees

5 stand ups

20+20 side ups

AMRAP 10 min
10 pushups
10 box jump
10 pullups