500 m row or 400 m run
3 rounds of:
10 wall balls
10 situps with WB, pullover style.
10 perfect pushups
10 min alternating EMOM
Odd, L hang from rig, max effort each minute
Even, Ring dip hold in locked out position, max effort or 30 seconds.
6 rounds, RX+ 10 rounds for time
10 Goblet squats 32/24kg kb
10 SDHP, same bell
10 Cal Row or Assault bike.
This is another grinder. Don't be annoyed, just settle in and burn some cals.
7x3, start at 50%, get as heavy as you can while maintaining good technique. No more than two min rest between sets.
Strict HSPU, use riser for head as necessary.
Accumulate max reps in 5 minutes.