3-4 Rounds For Quality:
Max Reps DB Skull Crushers 22,5kg
15-20 Banded Face Pulls
10 Supine Grip Barbell Bent Over Row (pick weight)
- Unbroken sets
- Rest 2min

• 1min Rest

4 supersets of:
10-12 Double DB Bench Press 22,5/15kg
20-30sec KB goblet Hold 24/16kg

Rest 2-3min

6x6 Bench Press @77-82%
- Rest 3min

3mn DU practice or 500m run/row

3 rounds:
7 x ring rows
10 x scapulla pull-ups / kips / pull-ups
30s hollow hold

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5, 4, 3, 2, 1

Strict Chest to Bar PU
+
Ring row (as hard as possible, bring rings to your sides)

This is super set. Same amount of reps for each movement
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest as needed

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If you are using bands make sure to progress as weeks go by.
Example:
- week 1, use a red band sets 1-3
- week 2, use a red band only 2/3 of reps in sets 1-3
- week 3, use a red band only 1/3 of reps in sets 1-3
- Week4, use a red band only for the largest set and the sets 4-5 have weight.
- Week 5 loose the band, add weight to sets 3-5
and so on..

• 3min. Row/Bike/Run

• 1 rnd:
  6 Walk out + Push up
  6 Up/down dog
  6+6 Spider lunge w/ twist
  6+6 Scale w/ stretch

• 2 rds:
  30s. Row
  6-8 Wallball
  6-8 DB snatch
  6-8 T2B

• Mobility...

Snatch

1 x 3 x 55%, 1 x 3 x 60%, 1 x 3 x 65%, 1 x 2 x 70%, 1 x 75%, 1 x 80%,
1 x 85%

Clean & Jerk

3 x (1+1) x 55%, 3 x (1+1) x 60%, 3 x (1+1) x 65%, 2 x (1+1) x 70%, 1 + 1 x 75%, 1+1 x 80%

Back Squat

2 x 6 x 60%, 1 x 6 x 65%, 2 x 4 x 70%

Block Snatch Pull (mid tight)

3 x 5 x 90%

10 Rounds For Time:
5 Power Cleans 60/42kg
10 Push Ups
20 Lunge Steps
30 DU

Build to days heavy:
3 Front Squats + 1 Jerk
- Barbell from ground
- 1st rep can be Squat Clean
- Rest as needed

3 rft:
50/35 cal row
35 Wall balls
20 Burpees
3min rest between rounds