12-15 good mornings @ 30X1
10-12 Strict Dip Negatives @ 30J1
:30 - :45 sec. Side Bridge (LEFT)
:30 - :45 sec. Side Bridge (RIGHT)
:30 - :45 sec. Tuck Sit

A: E2M for 20min
1: GTOH x3*
2: 30/24 cal row
* Add weight every set.

B: Every 90 sec for 3rounds
1: Shoulder press x6-8 @moderate weight
2: Back extensions x15
3: Strict ring rows x10-15

3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead

"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

For time :

30-20-10:
Goblet Squats (32/24 kg)
15-12-9
Power Cleans (80/52.5 kg)
Timecap: 15 mins

3 position squat clean (18 mins )
- high hang
-hang
-floor

Build to daily max!

Amrap 25 minutes with quality:

Part 1:

Partner A runs 400m, while partner B does max reps WB shots cap 40 reps, then switch.

rest 1 min

Part 2:

Partner A skies 400 /350m, while partner B does max reps hang clean and jerks (30/25kg) cap 30 reps, then switch.

rest 1 min

Part 3:

Partner A runs 400m, while partner B does max reps Burpees cap 40 reps, then switch.

rest 1 min

Part 4: Partner A skies 400m, while partner B does max reps Russian KB swings 24/16kg cap 40 reps, then switch.

rest 1 min

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

4x
New every 7th minute

A) 20/15 Cal. Row
20/15 Cal. BikeErg
300m Run

B) 20/15 Cal. Echo Bike
20/15 Cal. SkiErg
300m Run

HS walk/hold practice
Deadlift 5x3