Back Squat

4 x 10

Weighted Chin Ups

4 x 10

3 Rounds For Time: 30/21 Cal Row 25 Alt. DB Snatch @ 22.5/15kg 15 Burpees over the DB Time Cap: 12min -Your score will be the time took to finish the workout OR the number of reps completed Before the time cap. Stimulus - Weight should feel like You can complete each round in not more than 2 sets (15+10/ 13+12). Take it A little bit easier on the rowing & Burpees on the first round, make sure your not going too hot, if you feel comfortable after the first round - push your aerobic pace more on your next rounds. Weight options: 17.5/12.5kg OR 15kg /10kg or lower

3-4 Supersets 10-12 DB Hammer Curls @ 1-2 RIR -1min Rest 10-12 DB Triceps Ext. @ 1-2 RIR -1min Rest Hammer Curls - Neutral grip (palms facing towards midline). Zero body language. Elbows stay close to the body, the only movement is through the elbow joint. DB Triceps Ext - Elbows point up to the ceiling throughout the entire set. Lower the weights in a neutral grip with control to the sides of your head, and straighten your elbows to full lockout. You can play around with the angle of the elbow and the direction in which you lower the weights if you feel your elbows.

Power Clean

8 x 2

Hang Squat Clean

Clean Deadlift

4 x 4

EMOMx15min: (5 Rounds) Min1)15-20 Wallballs @ 9/6kg Min2)14-20 Box Jump overs @60/50cm MIn3) Rest Stimulus: Choose the number of reps that allows you to keep it under 50 sec in each min! - Better go on the safe side and make sure you hit the SAME number of reps each round!

3-4 Supersets @ 1-2 RIR All Sets: - 8-12 Rower Leg Curls - Rest 1min - - 12-15 Lu Raises - Rest 1min Rower Leg Curls - If the exercise is too easy, increase the height of the rower machine that's close to you on a plate or two, so you work in an incline (the rower should be in an incline towards you). Lu Raises- Pay attention to the wrist rotation on the way up and down. Zero body language, use your delts.

Hang Snatch

8 x 3

Overhead Squat

Shoulder Press

4 x 10 @ 70 %

Beginners: Option A: 12-15min x EMOM Min1)2-4 Wall Walks Min2)1-2 Rope Climbs/ 3-5 Modified Rope Climb Min3)Rest Optional B: 10Min Handstand walk Progression - Focus on 1-2 Drill from the video. Advanced: 12-15min X EMOM: Min1)1-4 HS Walk* Min2)1-2 Legless Rope Climb/ Regular rope climbs Min3) Rest *1 HS Walk = 1x7.62m segment

Choose one of the options for the day: A) Option #1– Mixed For 2, 3 or 4 rounds @ base* 2000m SkiErg 800m Jog 6000m BikeErg 800m Jog B)Option #2- Strongman Session: 45-60min AMRAP@ base* 1000m Row 50m Farmer carry @RPE 7 30 V-ups 50m Bearhug carry @60/40kg Sandbag/D-ball 400m Run * Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your muscles are not getting pumped.

Paused Front Squat

5 x 5 @ 70 %

Weighted Chin Ups

4 x 10

Assault Bike

10 x 1:00

3-4 Sets @ RPE 8-9/ 1-2 RIR: 8-10/ Side - 1 Arm DB Row -1:30min Rest 8-12 Ring Push ups -Rest 1:30min after each set 1 Arm DB Row - Pull elbow to hips and allow the elbow to go slightly past body line. At the bottom allow the scapula to drop a little bit and move. Ring Push ups - Hollow hold. Lower yourself as far down as you can while maintaining an open chest and shoulders blades stacked nicely back. If you lose shoulder position you have gone too far down. When pushing back up don't lose body position and hollow, hips shouldn't sink. Full lockout at the top.

Split Jerk

4 x 4

4 Intervals - 5min AMRAP / 2min Rest Alternate - B1/B2/B1/B2 B1)5min AMRAP: 10/8 Bike Cals 8 Burpee to Target 5 Bar Muscle ups/ 10 C2B / 12 Pull ups -Rest 2min before B2 B2)5min AMRAP: 20 T2B /Knees to chest 10 Shuttle Runs (1 Shuttle Run = 2x7.62m) -Rest 2min before B1

Reverse Crunch

3 x 15