Practicing douple unders
150 jump rope singels (unbroken)
Tabata Abmat situps 7
Russian kb swing 10min, 16kg, 22 rep/min

Front squat 40kg, 5 reps
1 strict chinup

21-15-9
Burpees
Jumping pullups
Time 5:30

3-5 rounds:

1 mile run
Deadlift x 5-8
Bent over row x 5-8
HSPU x 5-8
Bench press x 5-8

Moderate weight, no maxes!
Rest as needed

Amrap 7
1 power clean 70kg
30 du
2 power clean
30 du
3 power clean
30 du
4 power clean
30 du
Aggiungi un power clean 70kg ogni giro

Amrap 14
Max cal bike erg
Ogni 2 minuti
7 ttb
7 push press 42.5kg
7 front squat

5 rounds
Amrap 4
20 pull up
30 cal bike erg
Max shuttle run 8m

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg

For time
50-40-30-20-10
Dopo ogni round
10 deadlift 85kg
10 hspu
40 du

Amrap 15
25 ohs 35kg
20 single dumbell hang clean and jerk 24kg
15 ttb

A,
Box Squat 1x5

Use the heaviest weight you can for the set.

Find a heavy set of 5 for the day in 20 mins.

B,
Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Parallette Shoot Throughs
10 Parallette Push-ups
15 Goblet Squats @16/12kg

Complete at an RPE of 7/10.

Immediately into the next AMRAP...

Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Strict Toes-to-bars
10 Kettlebell Z Press @16/12kg
15 Double Kettlebell Deadlifts @16/12kg

Complete at an RPE of 7/10.

C,
For quality:
3x6 Eccentric Kang Squats, pick load
Adductor Stretch, 1:30
Crab Walk, 1 min
3x6 Eccentric Dumbbell Bench Press, pick load

Eccentric Kang Squats- 6 secs lowering through the good morning squat, stand up directly out of the squat
Eccentric Dumbbell Bench Press- 6 secs lowering, LIGHT weight

D,
3 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Bent Over Flies, pick load
10 Plate External Rotations, pick load

Use 2,5kg plates