3 Rounds of: 1 Minute moderate row or assault bike 10 Barbell Romanian DL 15 Banded Face Pulls

EMOM 12` Minute 1: 15 American KB Swing Minute 2: 12 Cal row or Assault bike Minute 3: 15 V ups

Banded pull apart

4 x 20

KB Sumo Deadlift

4 x 15

Cable curls

4 x 15

Snatch grip rows

4 x 12

KB Windmill

3 x 3

BB Good morning

3 x 10

Banded KB single arm suitcase carry

3 x 30

SL hip thruster

3 x 8

3 rounds of: 1. 20 seconds wallsits 2. 10 Pogo jumps 3. 10 Vertical jumps 4. 30m Overhead famers carry

BB Back Squat

10, 8, 8, 8

RFE split squat L/R

3 x 8

Bench press - Barbell

22.05, 17.64, 17.64, 17.64

DB incline press

3 x 8

DB- shoulder press

3 x 8

3 Rounds of: 1 Minute moderate row or assault bike 30m KB Suitcase Farmers Carry 10 Barbell Upright Row

Trap bar jumps

3 x 6

Barbell Power Clean

3 x 10

Barbell Power Clean

3, 2, 1, 3, 2, 1, 3, 2, 1

BB Deficit deadlift

5 x 5

Pull up

5 x MAX

SA DB pulls

4 x 12

Lat pull down

4 x 12

DB external rotations

3 x 17.6368

DB high pulls

3 x 22.046

DB elevated bent over row

3 x 22.046

3 rounds of: 1. 20 seconds isometric lunge 2. 10/ side SL Pogos 3. 10 Jumpling lunge

EMOM 12´ Minute 1: 40 seconds on Runner, Rower or Assault bike Minute 2: Close grip bench press Minute 3: Cable or DB chest flys

DB reverse lunges

3 x 10

DB- Push press

3 x 10

Lateral lunges

3 x 10

Strict dip

3 x 10

Leg raises

3 x 10

Hollow body hold

3 x 0:20

Front rack farmer carries

3 x 30

Cable triceps push down

3 x 15