Incline Bench Press with perturbations 3×6 @30KG + 8KG KBs

3 Rounds Of:
10 DB Close Grip Floor Press @40lbs
10 Single Arm DB Row @50lbs

Half Kneeling Landmine Press 3×8 @Bar+10KG

3 Rounds Of:
Strict Pull Ups
10 American KB Swings @24KG KB
2Min 30Sec Bike

Quadruped Thoracic upper back Rotations 3×10
Front Squats 3×5 @65,68,70KG
Front Squats 2×5 @42KG *Speed
Stationary barbell lunge WITH bands 3×10 @Grey Band + 10KG

3 Rounds Of:
10 Goblet Hold Skater Squat @8KG
8 2 Barbell DL @40KG Each
10 Russian KB swings @28KG

3 Rounds Of:
10 Hanging Knees to Elbows
10 Bird Dogs

Strict Press 3×8 @40KG

3 Rounds Of:
8 1 Arm DB Snatch/arm @40lbs
8 Russian KB Swing @32KG
8 Pull Up

3 Rounds Of:
10 Face Pulls @Thin Grey Band
10 Weight Dips @5KG
12 Hammer Curls @20lbs

10 Min Cycling Cardio

Sumo DL 3×5 @123KG *Last Rep 4 Reps, Pulled Back
Box Front Squat + sprint 3×8 @50,60,70KG

3 Rounds Of:
30 Secs Farmer Suitcase Carry @28KG & 12KG
Eccentric Glute Ham Raise 3×10

Pallof Press 3×20 @Thin Grey Band

Push Up Plus 1×20
Wall Angels 1×20
Bench press 3×3@90% @66KG

3 Rounds Of:
6 BB Bent Over Row w/ Momentum @30KG
12 1 Arm DB Bench Press @45lbs

3 Rounds Of:
12 1 Arm DB Row @40lbs. 1 sec Up,2 sec hold, 4 sec down
15 Plyo Push Ups
12 1/2 Kneel Landmine Press @25KG

3 Rounds Of:
12 Front Rack Kb March @24KG KBs
12 Landmine Oblique Twist @20KG

Seal Jacks 1×30
Back Squat 3×3 @85% @85KG
Back Squat 2×6 @70% @70KG 6,12 Reps

3 Rounds Of:
8 Single Leg BB DL to Jump @20KG Bar
8 Rotational Lunges w Racked KB @12KG KBs

3 Rounds Of:
10 Front Rack Double KB Reverse Lunge @8KG KBs
10 Wall Balls @22lbs

3 Rounds Of:
2 Barbell Farmers Carry @40kg Barbells w straps
15 Banded Hip Hinges @Orange Band

Barbell Push Press 3×5 @60,62,64KG

3 Rounds Of:
12 Single Arm DB Bench Press – Neutral Grip @45lbs
12 Face Pulls @Thin Grey Band
15 Triceps Extensions @20lbs

1 Leg Glute Bridge w/ Bench 2×10

3 Rounds Of:
12 Landmine Oblique Twists @20KG
20 Sec Suitcase KB Carry @28KG

1/4 Front Squat 3×3 @110,130,150(1)

Sumo Deadlift 3×3 @120,130,133KG, 135(1)
Front Squat 4×3 @70,70,75,75KG *75 Spotted

4 Rounds Of:
10 Box Jumps
15 Romanian Deadlift @60KG
5 Front plate Pistol Squat

2 Rounds Of:
8 Barbell Hip Extensions
8 Rotational Lunges w 15KG Plate

Waiter Carry/ Farmer Carry 1×30 @16KG Waiter, 32KG Farmers Carrry
Push up plus + Banded ER with slow eccentric 1×15 @Thin Blue Band
Bench Press 3×5@75% @57KG

3Rounds Of:
10 3-point Single arm DB row @45lbs
12 Elbows tucked DB bench press @45lbs

3Rounds Of:
15 Rack Chins
15 DB Side raises @10lbs

Seal Jacks 1 set x 20 reps
Knee tuck jumps with rebound 4×5
High Bar Squat 3×3 @85% @85KG
Front load bulgarian split squats 4×14 @20KG

4 Rounds Of:
30Sec KB Farmer Carry @28KG KBs
20 Kettle Bell Goblet Squats @20KG
20 Suitcase Deadlifts @20KG/arm

5×3 Quarter Squats @110,110,120,130,140KG