FOR TIME

250M ROW

15 -12-9
AIR SQUAT
PUSH UP
RING ROW

250M ROW

Strength: 5x3 deadlift@80%

Wod: 15-12-9-6-3
Hang power snatch@40/30
T2B

Strength: build upto 80% of your 1rm deadlift then perform 3 reps every 90 secs for 5rds

Wod: working on barbell cycling , try to get reps done unbroken , so if needed scale weight to stick to the plan. After each set walk to the pull up bar taking deep breaths and then aim for quality t2b work on finding range.

EMOM 12

UB

3-5 ttb + 3-5 c2b

A.
Snatch balance: 5x1 (75-90%)

B.
Power snatch: 5x2 (80-85%)

C.
Deadlift: 3x3 (85%)

D.
Midline:
3 rds:
Ghd sit up x20
Ghd back extension x20
Holllw rock 30s.

45 minutes

1000 m row
50 supine ring row
100 Du
26 man makers 12,5 kg DB

1. 3+3 strict + Kipping hspu
2. Banded mu
3. Reverse Lunges 4+4
4. False grip mu
5. Ring swing/mu

25 Cal row
25 bj 60 sm
25 pc 50 KG
25 bfb
50 pull ups
25 bfb
25 pc 50 KG
25 bj 60 sm
25 Cal row

BENCH PRESS - SUPERSET
4 rounds of
10 Bench Press + 10 GHD Double KB Row
rest 2'30" btw rounds

27-21-15 reps for time of:
Back squats 75/50
Handstand push-ups