Warm Up

Shoulder mobility
3 rds of
10 Push up
10 Airsquats
20 MT Climber

 
Core

4×15 sec on/ 15 off
L-Sit
AMRAP Crunch

 
Strength

1 X 5 Back Squat 5RM

3×5 Back Squat  80% 5RM

 

 

Conditioning

Merdeka (partner) WOD
1945m row Buy-in
8 rounds of
17 pull up
17 push up
17 airsquats
17 situps
70 DU Buy-out