A1:
8-8-8-8 Shoulder Press
A2:
4 sets of 30sec. L-Sit on Paralettes (accumulated)
Start every 1:30min one of the exercises (alternating).

B:
16x 45sec ON / 15sec. OFF
1) Push Press @ Light
2) Row
3) Double KB Front Rack Carry @ heavy
4) Assault Bike


STRENGTH WOD

A1:
5×5 Deadlift
A2:
5×8 Bench Press @31X1
Start every 1:30min one of the exercises (alternating).

B:
3 Rounds of:
6 Weighted Strict Dips
12 Stiff Led Deadlift on a plate
15 Tricep Extensions on a bench
4 D-Ball or Sandbag Clean


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min AMRAP cals on Rower @ 70%
Rest 30sec.
2min AMRAP cals on Bike @ 70%
Rest 30sec.
2min AMRAP cals on AB @ 70%

Station 2
EMOM for 7min do:
Odd: 10 Paralettes Push-ups
Even: 20sec. L-Sit or Tuck Hold

Station 3
AMRAP in 7min of:
Row 150m
8 Double KB Front Rack Squats

Station 4
AMRAP in 7min of:
20 Spider Mountain Climbers
20 High Knees
20 Butt Kicks
20sec. Squat Hold

Station 5
Build a heavy set of 8 Shoulder Press