7 Sets Of Bench Press:
Set 1: 8 @70%
Set 2: 8 @70%
Set 3: 8 @72%
Set 4: 8 @72%
Set 5: 8 @75%
Set 6: 8 @75%
Set 7: 8 @75%
Btw sets 2min of assault bike or rowing (recovery pace).

Snatch

2 x 1 x 75%, 1 x 80%, 1 x 85%, 2 x 1 x heavy single

Clean & Jerk

2 x (1+1) x 75%, 1+1 x 80%, 1+1 x 85%, 2 x (1+1) x heavy single

Back Squat

2 x 4 x 85%, 3 x 3 x 85%

500m row
then
3x
7 GHD hip ext. (check your hip is infant of the pads and your butt works)
10 lunge jumps
15 banded good morning

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7 Rounds

Single leg DB deadlifts 5R+5L ( hold weight on the opposite hand)
+10 hip thrust AHAP



Rest 1 minute between sets

Double Trouble
Partner WOD (done as relay)
( one person completes a full round then switch)
AMRAP 12:00
12 Cal Row
12 Wall Ball
12 DB Snatch @22,5/15kg

Rest 4 mins

AMRAP 12:00
4 Power Clean @80/55kg
8 Kipping Pullups
12 Lateral Burpees over Barbell

Goal: 5+ rounds each AMRAP

12/9 cal Bike/Row/Ski
12 Burpee
12 Hang clean & jerk (w/ DB: 22.5/15kg)

• Go moderate pace.

Metcon
3 sets
12-15 wall ball shots
15-20 ghd sit ups
12-15 wall ball shots
15-20 toes to bars
rest 1:1 bwn sets

Wall ball shots should be unbroken sets like ghd sit ups. Try get good amount of reps at once on toes to bars. Your midbody/hip flexors are a bit sore on that point and heart rate is up but try to get ttb's done in 2-3 sets.

Time target 3-4 min, cap 5 min.

Strenght
Wendler program Shoulder Press
First count 90% of 1rm pause Strict press done by couple weeks ago. Then
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
5 inch worm with push up

Bar Muscle up Practise
1-2 sets of each parts
Kipping on Bar x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
strict dips x 3-5 reps (use band for help if need to)
Jumping  BAR MU (take box under the bar, the bar should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for BAR Mu (use about 10-15 mins for this)

3 rounds for time
8 deadlifts 205/155
50 dubs

Rest 5:00

20 rounds
5 burpees
5 wallballs 20/14

Rest 5:00

2 rounds
800m run or row
20 TTB
20 push press 95/65

40:00 time cap

Complete as many rounds as possible in 20 minutes of:

• 25-cal. row
• 25 hip extensions
• 25 GHD sit-ups