5rds Bench Press ME Pull Ups
weight that allows you to do all reps in 3-4 sets
On the min for 18min 30-40s KB Swing 30-40s Burpee over KB 30-40s Assault Bike easy pace
rest 2min
On the min for 18min 30-40s WB 30-40s DU 30-40s Row easy pace
4rds Push Press x 6-8 ME Pull Ups * add weight if going well
min 0-15 10-15 x WB 10-15 x Kick to Handstand 10-15 x DB Snatch
min 16-30 10-15 x KB Swing (light) 10-15 x Stricht T2B/ Leg Raise 10-15 x Burpee
min 31-45 10-15 x Power Clean (light weight) 10-15 x Sit Up 10-15 x Walking Lunge steps
Work 30-40s KB Front Rack Carry Push Ups tempo 3000 Box Step Ups
Work 30-40s Ring Row Tempo 3000 Rotating T2B/K2E OHS Tempo 3020
1 x Power Clean 1 x Squat Clean 1 x Front Squat
1.rd 60/40kg 2.rd 70/47.5 3.rd 80/52.5 4.rd 90/60 5.rd 100/67.5
1min Row easy pace 1min Devils Press 1min Bike easy pase 1min Turkish Get up
