Gilaad

20 min switching OTMBikeFarmers hold Ski Step ups + Rest 4 min  + 20 min switching OTMRow Stiff arm plank hold Shuttle Lateral wall slam ball (:30/:30)

4 setsA1. Stagger stance double KB DL8 each sideA2. Choose one:1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo ring dip x 3-6, 2 sec at top, 3 sec eccentric, 2 sec at bottom2. Chin ups x 3-8 + ring or bench dip x 6-83. Banded chin ups x

A1. Choose one: 1. Hang squat clean x 3, drop bar at top then re-set 2. Hang power clean + front squat x 3 3. Russian swing x 10 + Front squat x 4 or goblet squat x 8 A2. Bulgarian squat 6 each side A3. HSPU progression Choose one: 1. HSPU – max strict

AMRAP 7 Bike 7/5 cals 15 Hollow Rocks 10 Hang power snatch + Rest 4 min + AMRAP 7 Row 150/100m 20 Air Squats 10 Dumbbell strict press + Rest 4 min + AMRAP 7 Run 100m 10 Russian swings 10 Ring rows

4 SetsRomanian deadlift x 8Tempo Dumbbell bench press x 8-10, 3 sec eccentric +For Time:Row 1k/800 meters or bike 1.4/1.275 Burpees over bar

Choice one: 4 sets A1. Tempo Back squat x 6, 3 sec eccentric A2. Dumbbell bench row x 8-10 Choice two: 4 sets A1. Box squat x 8, 3 sec eccentric A2. Dumbbell bench row x 8-10 + Choice one: 21 Thrusters 21 Pull-ups 15 Thrusters 15 Chest to bar pull-ups 9 Thrusters 9 Bar

20 min switching OTM Bike Farmers holdSki Step up Rest 20 min switching OTM Shuttle (25’ increments)Lateral slam ball :30/30Row High plank

4 sets A1. Stagger stance double KB DL x 8 each A2. Choose one: 1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo ring dip x 3-6, 2 sec at top, 3 sec eccentric, 2 sec at bottom2. Chin ups x 3-8 + ring or bench dip x 6-8

A1. Choose one:1. Hip squat clean x 4, drop bar at top then re-set2. Hang power clean + front squat x 43. Russian swing x 10Russian swing + Goblet Squat x 10A2. Bulgarian squat6 each side, DB in each handA3. HSPU progressionChoose one:1. HSPU – max strict + kipping2. Tempo HSPU x 5-7, 3 sec

EMOM 30Min 1: CardioMin 2: BurpeesMin 3: Box Jumps Each round should be consistent. Today is about sustainability through all rounds. What you do on your first set should be able to be done on the last set.