Weighted dip 9RM

DEADLIFT
5x5, RIR 2-3.

For 40 min:

10 min bike
10 wb/ 14 lbs
10 push-up
10 pull-up

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

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

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

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

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Rive ja työntö

4 Rounds:

4 minute on
1 minute off

• Score Lowest meters of the 4 rounds.

AMRAP 25
2.7/2k row
remaining time:
15 box jump overs
15 wall balls
15 shoulder to overhead @40/30kg

Muscle up training
3-5 sets

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

For time

2 rounds:
- 5 C2B
- 5 HSPU
- 8 snatch @ 60/40 kg

2 rounds:
- 5 C2B
- 5 HSPU
- 6 snatch @ 70/45 kg

2 rounds:
- 5 C2B
- 5 HSPU
- 4 snatch @ 80/50 kg

2 rounds:
- 5 C2B
- 5 HSPU
- 2 snatch @ 90/55 kg

Rest 2 minutes between rounds