Get-up variations

1 x 5:00

For quality - rest as much as needed to get good reps. Deep split squat jumps x 8 each Lateral Heiden hops x 8 each Pulsing squat jump (5+1) x 5 total Cossack squat pulses x 8 each

Power Clean + Push Jerk

5 x 2

Back Squat

Single Leg RDL

3 x 6

DB Side Bend

3 x 8

E.M.O.M 16 - Every minute on the minute for 4 rounds Minute 1: Heavy ass sled push x 15 yards + back Minute 2: Front rack KB farmer's carry x 15 yards + back Minute 3: Heavy ass sled rope pull x 15 yards Minute 4: 20 Russian KB swings

Box parkour

1 x 5:00

Turkish Get Up

4 x 2

MB Side slam

4 x 5

Bench Press

Barbell Rows

3 x 6

Back Extension With Rotation

3 x 12

AMRAP 8 - As many rounds as possible in 8:00 Sandbag/weighted lunge x 10 yards and back Sandbag/weighted curl x 10 Push-up x 10 Sandbag/weighted Russian twist x 10 each

Rollin'

1 x 5:00

Heavy KB march

2 x 20

Skips

2 x 15

Sprint

5 x 20

Deadlift

Rear Foot Elevated Split Squat

3 x 6

Banded Hip Flexor Pull

3 x 12

Barbell Bicep Curl

3 x 12

TRX Tricep Extension

3 x 12

Farmers carry

1 x 300

Target jumps

1 x 5:00

Bear crawl needle thread

2 x 10

TK Halo

2 x 8

Single Arm KB Snatch

4 x 3

Med Ball Rotational Throw

4 x 3

Overhead Press

Weighted Chin Ups

3 x 6

DB Chop

3 x 12

For Time: 100 American KB swings Every break, perform 8 burpees