A. Overhead mobility

Improve your overhead mobility!

A. Romanian Deadlift 4 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

With controlled eccentric!

B. 14 minute AMRAP of Rowing, Goblet Squats, and Alternating Dumbbell Push Presses

Row
14 Goblet Squat
14 Alternating Dumbbell Push Press

A. Yoke Walk 10-10-10-10-Max

Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk

> build up weight

B. Log Clean and Press 3-2-1-1-1

3 Log Clean and Press
2 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press

> build up weight

C. Banded Overhead Carry 3 x 15 Meters

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

> barbell + 2 bands + 2 small plates/KBs

A. Wall walks

Every 2:30 x 5:
1-4 wall walks (5s hold in top position)
30s top plank hold
4 inch worms (hands as far forward as possible)

B. 10min AMRAP:

10min AMRAP:
2-3 wall walks
10 double DB power cleans
50 DUs (max 30s work)
10 double DB STOH

A. Erg intervals

2 min on 1 min off (for 36 min/12 sets)

1)Row
2)Ski
3)C2B

-> consistent pace for all sets

A. Endurance

Amrap35
1000m row
20 burpees over rower
10-20m handstand walk or 20 shoulder taps

Pick a moderate pace on the rower and try to oush the pace on the burpees and the handstand walk.

A. Push Capacity

3 sets of:
3-8 strict HSPU (you can reduce ROM)
5-10 strict Ring Dips (scale to banded Dips, )
8-15 push ups
rest 2min

Scales Drop set:
1-2 wall walks
4-8 Par. Bar Dips (even with reduced ROM)
6-12 push up var.
rest 2min

B. 12 minute EMOM of Echo Bikes, Pull-Ups, and Dual Dumbbell Front Squats

Echo Bike
12 Pull-Up
12 Dual Dumbbell Front Squat

Scale as needed to finish sub 2min consistently.