1. AMRAP 5:
   8 GHD sit-ups
   Sled push 100/80kg
   2 min rest

2. AMRAP 5:
   8 cal AAB
   8 wall ball 9/6kg
   2 min rest

3. AMRAP 5:
   8 box step ups
   6 jumping bar mu / ring dips
   2 min rest

4. AMRAP 5:
   8/6 cal row
   Front rack kb hold 2x20/16kg
   2min rest

5. AMRAP 5:
   1 rope climb
   6 devil presses 2x22,5/15kg db

Happy New Year 2022!

Day off

Snatch Push Press + Overhead Squat

4 x ( 5 + 1 ) x 65%

Power Snatch

5 x 3 x 70-75%

Bench Press

3-3-3-3-3
Increase weight from 15 December.
Maintain same weight for all sets. Sets every 2:30min

3 Rounds

1:00 Row
:20 HS Hold
15 Banded Good morning
10 Push Ups

Lats Foam roll 1:00 Each
Banded Lats Stretch 1:00 Each
Frog Stretch 1:00
Banded Hamstring Stretch 1:00, each
Wrist 1:00

10 RFT

10 Toes To bar
10 Burpees
100m Run

17 - 25

Legless Rope Climb

1-3 : 2-2-2-1-1
4-6 : 3-2-2-2-2