A.
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

B.
Strength Capacity
5 Rounds:
Max Shoulder press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

C.
Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

A) 8cal AB + 5 HSPU
B) 10 High box jumps 80/60cm
C) 15 T2B (unbroken)

Alternate btw a, b and c.

3 rounds:
30 palm push up
30 wrist extensor push up
30 palm push up with external rotation
30 radial push up

6 Rounds for time

• 400m run
• 10 back squats 70kg
• 10 GHD situps

Finish off by running another 400m

Front squat 3 x 8

OTM 10 minute
High hang power clean + power clean + clean

Snatch 2 rm
С 65 шаг 5 или меньше

5 x 2

EMOM 30:
Minute 1: 40s DB Renegade Rows
Minute 2: 40s Mountain Climbers
Minute 3: 40s Alternating Weighted Step-ups (61/51cm)
Minute 4: 40s Hollow Rocks
Minute 5: 40s DB Thrusters
Minute 6: Rest

• Athlete choice of DB weight today
• Don't count reps today, just move well

1RM Deadlift