Warm up 4 rounds:
5 x TGU
5 x Burpees
10 x Weighted Step Ups

Strength
1) 10 rounds EMOM:
3 x Push Press @ 75%

2) 5 rounds:
5 x Mr. Spectacular
(Two handed KB Clean & Press, put KB down and walk on your hands into push up position, do a push up and walk your hands back, grab the KB and repeat)
5 x Sandbag Half Moons
(Put a Sandbag on one side of your body, reach over and pick it up, take it over your head and place it on the other side of your body and repeat)
10 x Russian Twists

3) 3 rounds:
6 x Squats + 30m OH Carry
6 x SBGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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