4 rnds not for time

30s. Sorenso hold
15 1 leg rdl e/s
8 Dual Dumbbell Prone Row

T2B: e30s x20
3-6 t2b / k2e / leg raise

Aim to add at least one rep per set from last week.

A: OLY
Split Jerk 5x3 @ Moderate weight
B: Strength
Bench Press 3x6 @3030
C: Conditioning
”Unbroken strict Cindy”
20min amrap:
5 strict pull ups
10 push ups
15 squats
* Scale reps as needed, 1-2-3, 3-6-9

A: OLY
Every90sec for 7 rounds
1 Halting snatch DL, 3 sec paus before lockout
1 Hang power snatch
1 Snatch balance
1 Squat snatch
B: Strength
B1: Bulgarian Split squat 3x8/8
B2: Floor Press 3x8
2-3min rest
C: Conditioning
18-15-12-9-6-3
Wall balls
DU
D: Core
D1: GHD Situps 3x10-20
D2: Side plank 3x30-45sec/each side

A: Conditioning
14 Min AMRAP
12/8 Cal row
5 Bar Facing Burpees
15 Thrusters 30/20kg
5 Bar Facing Burpees
B: Core
B1: Banded dead Bug straight leg lifts 3xMax
B2: Russian twistx10-15(L+R=1rep)
B3: Weighted Hip ext x10-15
Rest 2-3min

A: Strength
Shoulder Press 3x5 @90% week 42
B: Gymnastic endurance
8min emom:
CTB
+1-2 reps last friday
C: Accessory
3rfq:
Dips 3xMax
Banded triceps extensions 3xMax
Rest 2 min
DB Biceps curls 3x10-15/each arm
Gun Walk 3x60m
Rest 2min
D: Accessory
3 rfq:
Porn stars x12/each arm
Shoulder flyes x12
Side lying horizontal abductions x12/each arm

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

A:Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
50 Prison box step ups
15 Burpees
12 V Ups
*Box should be @patella height

A: E3M for 6min
Back squat x4-5 @80-85% 1RM
B: 10min emom for reps:
Odd: Amrap Weight plate GTOH 20/15kg
Even: Amrap DU

Deadlift - sets e2mom:
1x5 @39-41%
1x5 @48-50%
1x5 @57-59%