For time :

One Arm DB Thrusters 10+10
20 Box Jumps 24"/20"
One Arm DB Thrusters 7+7
15 Box Jumps 24"/20"
One Arm DB Thrusters 5 + 5
10 Box Jumps 24"/20"

DB 22,5/15kg

TC 8

Incline Bench Press w/ DB`S

4 x ( 6 - 8 ) AHAP

Go Every 2:30

Bench Press

Use 10 Minutes to approaching. Perform 5 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

Bar MU skills

E2MOM, 5rounds
1-5 bar MU
10-20 Wall ball

3-4 Sets:
10 Barbell Bicep Curls
- Rest 60-90sec btw sets-

3-4 Sets:
10 Barbell Seal Rows
- Rest 60-90sec btw sets-

3-4 Sets:
10 DB Lat Pullovers
- Rest 60-90sec btw sets-

Strict chin-up

10 x 3, go every 60-seconds

Choose a weight that is challenging AND you feel confident you can hit for 10 sets of 3 on the minute.

– IF you can hit all 10 sets, go a little heavier next week

EMOM 10:
6 Pull-ups

5 sets of Snatch High Pull + Power Snatch
- Start @60% 1RM Power Snatch
- Build up by feel
- Rest 2min btw sets