3 rounds for time:
10 Bench press 70/50kg
20 WB 9/6kg
30cal Row

5 RFT
Rx: 20x pistol squat
20x pull up
40x sit up
Sc1: 14x pistol squat (rubber band)
14x pull up
30x sit up
Sc2: 10x pistil squat (box)
10x pull up (rubber band)
20x sit up

5 sets of 90% the complex of first part

1 Front Squat + 1 Push jerk

In 10 mins
Daily max of :
1 Front Squat + 1 Push jerk
- from the rack

• 5-5-5-5-5 of:
BB Deadlifts 5 @ 8 RPE (-10%) (Load Drop)

70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5-5 reps

• (1+1+1)-…-(1+1+1) of:
BB Power Clean + Push Jerk + Jerk 1RM

A: 10min amrap:
10 Push ups
10 Burpees
20/15 cal row

Strength

10in to Build upto a heavy set of 3 thruster

• 2-2-2-2-2 of:
BB No Hand No Feet Snatch.

Use load of last week Heavy 2 reps + 2.5-5Kg

Mixed intervals

4 x
1 min KB-swings 24/16 kg
1 min rest
1 min DU
1 min rest

• 5 min rest

4 x
1 min KB-swings 24/16 kg
1 min rest
1 min DU
1 min rest

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Count all reps