For time:

70% of max ring muscle Ups
Rest 2:00
50% of Max ring muscle Ups
Rest 2:00
30% of max ring muscle Ups

Squat Snatch

3 x 40%, 50%, 60%,
2 x 75%, 80%
1 x 85%, 88%

Snatch Pull

5-5-3-3-1-1

50 - 80%

4 rounds :

20s PVC strict press
10s PVC OH hold

4 rounds :

20s Hollow Rocks
10s Rest

4 rounds:

20s Glute Bridges
10s Rest

1:00 Knucle Drags
1:00 Russian Baby Makers
1:00 + 1:00 Pigeon
1:00 Barbell Throracic Opener
1:00 Banded Pass Trough

A,
Pause Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause at the bottom of each rep.

B,
For time:
3 rounds of:
20 Wall Balls@12/9kg
20 Kettlebell USA Swings@32/24kg
-- Rest 2 mins --
3 rounds of:
25/20 Bike Erg Calories
10 Burpee Pull-ups

Goal: Sub 8 min for each

C,
For quality:
100 Band Face Pulls
100 Band Pull Aparts
25 Scap Pull-ups
25 Scap Push-ups

Accumulate the following in as few sets as possible.

4 sets of Pause Hang Clean High Pull 3-3-2-2
- Rest as needed between sets.

Set 1: 3 @70% 1RM Clean
Set 2: 3 @75%
Set 3: 2 @80%
Set 4: 2 @85%

• Hang position is above the knees. Pause 2 secs above the knees. The bar should be finishing at the sternum level. If the percentages are too heavy to achieve this position go lighter.

6x2 shoulder press @80%

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

Bench Press

5x1 @90% of 1rm
1x10 @75% of 1rm

do a set at 000,130,300,430,600,800

3x2 Snatch Pull @90-100%
- Rest 2min btw sets