4 rounds of
20 seated wall slides
10 partner MB toss (each)
20 hip bridges

Goal & Intensity
-Prepare the shoulders and upper body for a strong, safe bench press and build to a heavy triple.
-Shoulder mobility, upper-back activation, and glute support for better pressing mechanics.

For time :

21-15-9
Front Squats 42,5/30kg
12-9-6
Bar Over Burpees ( you may step over bar )

TC 5

1) Row/Ski/Assault
2) 6 GTOH (70/50kg)
3) rest

5 rounds for time:

• 5 High Box Jumps
• 10 Kipping HSPU (Scale to Narrow push ups)
• 15 KB Swing 32kg/24kg

Bench press 10 x 3

One set every 2:00. Choose a challenging weight.

Back Squat 4x6 @65-75%

3x4 Clean Pulls with 2s. Pause above knee

• Use 100-110% of Clean 1RM

pk:
50-60min:
10 push ups (hr, ntf)
10 ttb
10 box jumps
10 wall balls
10 superman
5 hspu

Power Snatch

1-1-1-1-1, heavy single

Send off 2:00

5+5 Reverse Lunge,
1-2min rest,
10 DB/KB STOH,
1-2min rest,
5-10 Strict Pull-Up,
1-2min rest