Bench press 4-4-3-3-2-2

For Time;
9-7-5
Muscle Ups
Squat Snatch (61/43 kg)

Deadlift

• find your max set of 4 reps in two working sets

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

Complete as many rounds as possible in 20 minutes of:

RX
4 dumbbell thrusters 22,5/15kg
6 toes-to-bars
24 double-unders

——————

SCALED
4 dumbbell thrusters 15/10kg
6 hanging leg/knee-raises
24 single-unders

4 x 5

AHAFA (As Heavy As Form Allows)

(~75% of 1RTM)

3min rest between sets

Open Workout 16.4

13min AMRAP of

• 55 Deadlift 225lbs/155lbs (102kg/70kg)
• 55 Wallball 20lbs/14lbs (9kg/6kg)
• 55 Cal row
• 55 Handstand pushup

3x5-6 (1.1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Week 4 Deload:
Back Squat use 90% of max and then;
40% x 5, 50% x 5, 60% x 5
Stick to above and No max reps on last set

Practice your weakness for 20 minutes. Choose only one skill or max 2.