Bulgarian split squat 3x15

5 rounds of:

12 DL 70/50kg
9 hang power clean 70/50kg
6 push Jerk 70/50kg
400m run

AMRAP 17

60 Air Squats
50 Hollow Rocks
40 Burpees
30 Hand Release Push Ups
20 Sit Ups
10 Tuck Jumps

E1.5MOM x 7
- max unbroken SHSPU

Go fast as hell
400 m run as fast as you can

For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

FOR TIME T.C. 10' OF:
21-15-9
HANG POWER CLEAN 60/40 50/30
BURPEES LATERAL

RestDay!

3 rounds for quality
5 L- pull ups
3 back squats 120kg/80kg
10 ring dips
2 min rest

A.
5x
12 DB Bench press
12 DB Rows (on bench)

B.
5x
8 Chin-up with vest
8 Dip with vest

C.
3x
10 ”Arnold” press
10 Lateral raises
10 Face pulls (banded)

D.
3x
”21’s” Bicep curl
15 Push-up

E.
3x
Max reps DB bicep curl drop sets (3 drops)
Max reps DB skullcrusher drop sets (3 drops)

F.
Tabata:
V-ups / Flutter kicks