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Bench Press4 sets 12 reps  4 rounds5 Handstand push up 25’Bear crawl (Handstand walk) 50 double unders 25’Bear crawl (Handstand walk)5 burpee pullups 

2 rounds: 20 wall angels 15 lat pull-downs 30s superman hold 30s palette leg lifts 4-5 rounds: 8 chin-ups pull-ups 16 all. kneeling seasaw press 30s slider body saw 4 rounds for time: 200m Run 15 KB bent over rows 10 step down box jumps

5 sets: 100m Run ~2 minute mobility 1. side lunge to groiner to hip flexor stretch 2. thoracic bridge R + L to downdog 3. halo, halo to seated good morning 4. ATG to triangle 45s/side 5. dowel cat and cow, and lat bend side to side In groups of

2 rounds: 10 alt. side lunge to groiners 8/8 ATG split squats 30s hip flexor march 2 rounds: 10/10 calf stretch on plate 10/10 single leg RDL’s 10 boot strapper squats EMOM x 10: 1. 5 back squats 2. 12 death march steps 2 rounds: 40 walking lunges 30 KB

2 rounds: Tall Bear Crawl 10/10 straddle single-leg lifts crab walk 10 straddle sit ups spider walk 10 hollow overhead reaches Toes 2 Bar Technique + EMOM x 15: 1. 2-3 wallclimbs 2. 5-10 toes to bar 3. 40s skipping 5 rounds: 20 alt. V-ups 5 slamball jumps 30 seconds

20 Minutes Easy: 10 alt.shinbox 10/10 adductor slider reaches 20 alt. grapevine box step ups 10 alt. thoracic bridges 10/10 crossbody rows 20 minute AMRAP: 400m Run 12 KB cleans, 9 push-press, 6 squats RIGHT 25 sit ups 12 KB cleans, 9 push-press, 6 squats LEFT

12 minutes: 10 dowel reach backs (prone grip on bench) 8 plate reach backs 8 scap rows 8 plate halos 8 plate rows into 20second plate to chest hold 5 deficit push-ups 6 sets: 6-8 Pause barbell bent over row S/S 30 seconds double bottoms up tall kneeling 90/90 hold

2 rounds: 20s each: plank to down-dog/bow and bend/press-ups/snap ups/full burpees 10 straddle sit ups 10 hang leg raises Toes to bar and bike HSPU/negatives EMOM x 30: 1. 30-40 seconds bear crawl 2.5/5 toes to bar 3. 5-10 pike HSPU 4. 30-40 seconds skipping 5. 8-12 2KB bent over

GAME! + 2 rounds: 30s FLR hold 100ft. Overhead carry Right + LEFT 30s wallbugs Push – Press 5, 5, 5, 5, 5, 5 For Time: 500m Row 25 hang clean and jerks 50 air squats 25 hang clean and jerks 500m Row

3 rounds: 10 alt. hip swivels 30 seconds/side side plank reach throughs 50ft. grapevine sled pull R + L 30s side wall T-spine Rotation 1/2 kneeling crossbody chops 4 minute work/2 minute Rest 4 sets: 1. 50 double unders or skips 5 burpee pull-ups 2. 10 shuttle runs + 20