4 sets of Bench Press
Sets 1-2: 10 @50%
Sets 3-4: 10 @55%
- Rest 2min btw sets

5 Sets:
10 KB Gorilla Rows (5 each side) + 5 Weighted Strict Chin-ups (go by feel)
- Rest as needed btw sets
- Score the KB Gorilla Row in comments

2 x EMOM 5 (12min):
20-30 DU
- Rest 2min btw emoms

EMOM 10:
Odd: Machine
Even: 30-50 DU

REST 5:00

EMOM 10:
Odd: Machine
Even: 10 Box Jumps 60/50cm

REST 5:00

EMOM 10:
Odd: Machine
Even: 10-15 HSPU

REST 5:00

EMOM 10:
Odd: Machine
Even: 15 Burpees

15-20min:
- Outdoor Running, easy (zone 2 / nasal breathing)

3 rounds:
15/12cal Row
20m Walking Lunges
:20 Hollow Hold

6 sets:
2 Snatch Pulls + 2 High Hang Power Snatches + 2 OHS
- Start @50% 1RM Power Snatch, build by feel
- Rest 2min btw sets

For time:
400m Run
10 Power Snatches 42/30kg
10 OHS
400m Run
10 OHS
10 Power Snatches
400m Run

20min Conditioning of choice (Row/Ski/Bike/Run)
- Keep it light (damper 1-3)
- Easy recovery pace

For time:
200m Run
15-12-9 Deadlifts 84/56kg
15-12-9 V-ups

• Rest 3min

200m Run
9-12-15 Deadlifts
9-12-15 V-ups