A,
1 Power Clean + 3 Front Squats + 1 Split Jerk 1-1-1-1-1

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

5x (1+3+1)

B,
Complete as many rounds as possible in 15 mins of:
2 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
--then--
12 Deadlifts @70/47kg
9 Hang Power Cleans
6 Push Jerks
Goal : 4+rounds
C,
3 rounds for quality of:
10 Wall Plank-to-Supports
Single Arm Overhead Carry, pick load, 30m
10 WY Negatives
10 Wall Plank-to-Supports
Single Arm Overhead Carry, pick load, 30m
10 Arms Overhead Hip Hinge Holds

Scull crushers w Dumbbells 4 x 8, rest 2:00

Seated Dumbbell Press 5 x 6, rest 2:00

Chest Supported DB Row 4 x 5, rest 2:00

Incline Dumbbell Bench Press 4 x 5, rest 2:00

Find 1RM of strict shoulder press

For quality
4 setts
A. Negative pull up x 2 (6010)
B. Pull up holds x 2 (2310)
C. Dumbbell rows x 6 (2010)
D. One hand ring rows x 8
E. Banded pull over x 10

Rest 120 sec between setts. Between every setts do 5 push ups

A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 4 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
5. min: 8+8
6. min: 9+9
7. min: 10+10
.
.
.Goal: round of 8 or more. (11+11)

2 RFT

200m Run
30 shoulder Press 20/15kg
30 Back Squat 20/15kg
30 Push Press 20/15kg

3 sets:
3min at Easy,
90sec at Moderate, (seated),
90sec at Moderate, (standing, D8-10)
2min at Easy,
60sec at Moderate, (seated),
60sec at Moderate, (standing, D8-10)
1min at Easy,
30sec at Moderate, (seated),
30sec at Moderate, (standing, D8-10)
-Rest 1min b/t sets-

Complete as many calories on the rower as possible in 10 minutes of

• 10 strict handstand push-ups
• 20 pulls on the rower

75s on - 75s off x7:
Kb complex, L + R
AMRAP jump rope (su, du, crossover)

Result: Jump rope reps

Kb complex: 3 hang clean + 3 stoh + 3 hang snatch

ACCESSORY

2-3 rounds:
12+12 one leg kb deadlift
10+10 one arm db press (polviseisonta)
-rest as needed