Pushing strength + hyperthrophy focus day

A)
Barbell shoulder press x 12-10-8-6 reps
- Increase weights set to set
Superset with:
Single arm kettlebell row w/ kettlebell in front rack position x 6-8 reps/side

B) 3 sets
Neutral grip dumbbell bench press x 10 reps
Kettlebell horn grip front raise x 10 reps
Banded tricep push down with 1” hold x 10-15 reps

C) Core work
2-3 sets
20 alternating leg V sit-ups
20 dumbbell/kettlebell plank pull through

Seated Shoulder press 3x5, 1x9

Complete @ increasing pace
3:00 Air bike
2:00 Row
1:00 Air bike
+
5/side Half kneeling press
10 Hollow rocks
5m/side Front rack duck walk
10 Pike T-extensions
5/side Single arm, single leg DB clean & jerk
+
2 rounds @ increasing pace
10/7 (cal) Row
5 Single DB box step ups, 24/20″
3 Strict Handstand push-ups
10/7 (cal) Air bike
5/side Single DB hang clean and jerk
5 Box jump overs
– Rest 1:00 between rounds –

1000 WB with partner for time, split anyhow

AMRAP 3
20 Jumping jacks
10 Jumping lunges

rest 1min

AMRAP 3
20 Single unders
10 Walking lunges

rest 1min

AMRAP 3
20 Double unders
10 Walking lunges with DB's

5 sets
3 Power Snatch + 3 behind the neck snatch grip Push Press + 3 Overhead Squat

5 sets
1 tempo halting snatch grip Deadlift + 1 Snatch

3 Rounds For time :

15 Wallball Shots 20/14p
10 Burpees
50 Single Unders

E4MOM20

200m run
Alt. DB snatch 22,5/15kg
Burpees over DB

12-14-16-18-20

For Time:
Accumulate 100 Alt. V-Ups, holding 2,5kg plates in each hand
- Each time you break complete 10 Superman Rocks