Bench press
- 57.5 - 5, 5, 6
- Max @ 50 - 11

3 - 4 Sets :

a) 8 - 12 Dumbbell Chest Fly
b) Reverse hyperextension Hold ( to failure )
c) 8 - 12 Triceps Kickback

For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

4 trys 1rpm power clean

4x1 power clean

AMRAP 15

Buy-In : 1 Mile Run

In remaining time:....

2 Push-ups
2 WallBalls
4 Push-ups
4 WallBalls
.....

add 2 reps Every round.

A: Bench Press 5-5-5
B: 2x Snatch no hip Deadlift + 1x Snatch pull x5
C: Front squat 5-5-5
D: Pull down rows 3set
E: Behind the head triceps extensions 3set
F: Sled push sprints 6x2x10m

5 Pressing Super set
5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 3x25kg plates to create the deficit HSPU
- use 3x 25 kg plates to create the deficit push up

For time

5 t2b
10 alt DB snatch @15/22,5
15 Box jump over @50/60
30 du

TC: 10min

In teams of 2
Amrap 8':
Partner A: Rowing for cals (until 'B' finishes 1 rnd)
Partner B: 20 DU (40 SU) + 10 mountain climbers (total) + 5/5 KB snatches @24/16kg
(Score: CALS + rounds/reps)
Rest 3'

Amrap 8':

Partner A: 10/8cal row
Partner B: max rep KB pull through @24/16kg
(Score: pull through reps. Right+left pull through is 1 rep.)
Rest 3'

Amrap 8':
30 synchro burpees
25 synchro sit ups
20 synchro Air squats
Max cal row (ygig) =SCORE

4×30 sec superman hold w/30 sec rest