60%/2
65%/2
70%/2
(75%/1)5

3x5 (75%)

Alternate:

Back And Hip Extensions
@ 3010, 4 x 10-20

Side Plank Clamshells
@ 20X3 4 x 8/leg

3x3 (~80%)

3x3 (~70%)

3 RFT
RX: 600m run
50 thruster 40/25kg
30 TTB
Sc1: 600m run
40 thruster 30/15kg
30 KTC
Sc2: 600m run
30 thruster (PVC)
20 knee rise

TC: 30:00

5x3
no dropping during sets

AMRAP15
Work with partner
30 s work 1 min rest
Medium weight

Result is the total amount of meter You have pushed.

3RM left hand

Practice: Gymnastic swing
with momentum and pull to
hips 5-10min
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees