A. Death by HSPU/Pull-up
Min 1: 1+1
Min 2: 2+2
Min 3: 3+3
...
until fail

B. 15-10-5-10-15:
Bench Press@60/40kg
Power Clean@60/40kg

C. Double KB in front rack - max time hold@2x20/2x12kg

For time;
1.5 x Stairs, 60 Calorie Row, 60 Air Squats
1 x Stairs, 40 Calorie Row, 40 Air Squats
½ x Stairs, 20 Calorie Row, 20 Air Squats

Skill practise:
Pistol progressions
KB snatch

---

For Time:
10-8-6-4-2
2-4-6-8-10

KB Snatch 24/16kg (from ground, alt)
Pistols (alt)

12:15 - 1:15

3 x 6 reps

#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:

• BB close-grip bench press

Split jerk 5x2x90%

WORKOUT:

5 rounds fot time:
20x KB snatch (24/16kg)
20x Box(50/60cm) step over with KB (24/16kg)
20x KB swing (russian. 24/16kg)
20x KB sit up (24/16kg)

For time:
50 wallball
3rds:
15 thruster (42.5/30)
15 barfacing burbee

50 t2b
2rds:
15 thruster (42.5/30)
15 barfacing burbee

50 wallball
15 thruster 42.5/30)
15 barfacing burbee

5x2 Push press
1-2 Legless rope climb. Scale to 3-4 rope climbs.

Do as a super set. Do not jump on the rope. If feeling strong seated start. Rest 2-3 minutes after rope climb.