Find Your Push Press 1RM in 17 minutes.

Free Handstand hold practice
10 min
1mx1m

2 x Hang Squat Clean + Jerk

Build heavy Complex in 20 minutes.

Metcon (time)
3 Rounds for time:
10 Ft.Squat 70/45kg
50 Double-unders

Timecap: 5 min

Accessory:
3-5 Rounds of:
10 Weighted box step-ups / Pistol squats
10 Heavy KBS

Metcon (time)

”Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Timecap: 15 minutes.

Accessory:
10 min for quality:
10 windmills, left
10 windmills, right
15 KBS

Metcon (quality)

D.T. Progressio 1:

EMOM for 10 minutes:

4 Deadlifts 60/40
3 HPC
2 Push jerks

5x5 Box Back Squats

8 rounds for cal:

• 20sec ON
• 10sec OFF

4 rounds for quality
20m backwards sled pull (as heavy as possible)
10+10 single arm db press
5+5 pallof press with 2sec hold

in 20min
- find a heavy set of power clean + hang clean + thruster