A) 18:00
4×4 Ecc Back Squat 4sec neg. (70-80% max 4RM)
4×10 Banded Rows
4x:30 Hollow Hold
4×15 Push Ups

B) 6:00 AMRAP
15 1/2 Burpees
20 Double Unders
:30 Plank Hold

24:00 EMOM
2 Strict + 2 Push Press + 2 Jerks
10 SL squat to Box 5R/5L
12/10 Cal Row
12 Toes to Bar

A) 6:00
Bench Press 4×4

B) 8:00 AMRAP
200/160m Row
20 OH Plate Walking Lunges (45/25)
30 Alligator Planks

C) 8:00 AMRAP
1 Lap Sprint
15 KB Swings (53/35)
6-Suitcase Carries (cone to cone = 1)

TABATA
Wall walks/Suspended Bear Crawl
Abmat Sit Ups
Goblet Squats
Superman Hold
Burpees

A) 10:00 AMRAP
5 Deadlifts (115/75)
5 Hang Cleans
5 Thrusters
30 Mountain Climbers

B) 10:00 AMRAP
12/10 Cal Row
30 Russian Twists
6 Pull Ups

60:00 Splaturday Chipper
100 Box Jumps (can break up)
90 Wall Balls
80 Abmat Sit Ups
70 Lunges
60 DB Snatch
50 Hand Release Push Ups
40 DB Shoulder to Overhead
30 Burpee Over Box Jumps
20 Turkish Get Ups
10 “L” Laps