3 rounds
Back squat 3-2-1

Pullups
- 3 x 10 BW strict pronated CTB pullup
- 3 x 10 BW strict pronated pullups
- 3 x 10 BW strict supinated pullups
- 3 x 10 weigted negative pronated pullup @5101
- 3 x 10 BW negative pronated pullups @5101
- 3 x 10 Ring Rows

CPE

2-4-6-8-10-8-6-4-2
Front Squats
Strict Press
Wall-balls x2 9/6 kg
Abmat Sit-ups x 2

W:goblet 12/8 kg + DB press 8/5kg
Y: 20/15 kg
O: 35/25 kg
B+P: 45/30 kg

Front Squats:
Lead with the Elbows
Shoulder burn is going to play a lot in today’s workout, so it’ll pay to stay as vertical as possible. Keeping an upright torso puts you in a better, stronger, safer position in the front squat. Cue "high elbows" to ensure that you stay vertical. Concentrate on leading with the elbows on the way up. driving up to keep the bar secure.

Strict Press:
Grip
We're talking about two kinds of grip here, the width of your grip, and the squeezing of your grip. You want your hands just outside of shoulder width, with elbows tucked. And when it comes to squeezing the bar, you want to squeeze HARD. Death gripping the bar will immediately make you stronger, recruiting more muscles from more places, adding stability and tension.

Wallball:
Use the Legs
On today’s workout especially, you want to save your shoulders as much as possible. Think of using the arms to guide to the target, as opposed to using them to generate lots of power. Saving the arms and shoulders becomes important, so using the legs to do most of the work, and then transferring that power, is the smartest way. We often see people missing out on this efficiency by separating the movements.

Abmat Situps:
Abmat Placement and Back Position
When setting up for the butterfly sit-up (feet together and knees out) the abmat should be placed with the logo facing away and the thick side closest to you. As you flex at the hips and come up towards the feet it is essential to keep the spine neutral, don't slouch. This will keep the spine in a safe position for as many reps as needed to complete the workout.

We’re looking at a total of 50 Presses, 50 Front squats, 100 Wallballs and 100 Sit-ups. Right off the bat, you’re looking at some tough shoulder burn. Keys will be getting through the presses, and saving your arms on the Wallballs. This is a pyramid style workout, ascending and then descending in reps. Aim to do all the sets unbroken, but be sure to manage that shoulder fatigue. Take quick rests before moving on to the next movement, but make sure to keep things moving. We consider this workout Vp(p) because of the addition of the wallballs (peaking at a set of 20), but this can easily turn Pp(p) or Stamina, depending on ability. Expect it to burn, and run the line between Vp9P0 and Pp(p). Proceed with caution on those sets of presses. Use the sit-ups to relax the arms and catch your breath.

Warm up(8)
2rds
20 m climbers
20 high knees
20 heels to rear

Mobility(2)
1:00 samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
2 Cycles:
8 Tabata Intervals: Push Press
1 minute: Butterfly Sit-Ups
8 Tabata Intervals: Front Squats
1 minute: Butterfly Sit-Ups

Finisher
1:00 min ham stretch
:30 shoulder distraction
100 rtw

3 KM Run
3 Rounds of:
16KG Rock Clean over Shoulder Throw 10 Reps
16KG Rock Squat 10 Reps
Bar Push Ups 10 Reps
Bar Ring Row 10 Reps
Sit Ups 10 Reps
Leg Raisers 10 Reps

Every 4 minutes for 5 sets:

3 BMU
6 deadlift @ 150kg
9 T2B
12 strict handstand push-ups

Clean complex, find max in 1 Power clean + 2 Hang squat cleans + 3 Front squats

8 sets of:
Snatch balance + 2 overhead squats
@ 72-78% of snatch 1RM

OH squat 5x5 reps

8 sets of:
3 snatch deadlift + 2 hang snatch shrug pulls
@ 82-92% of snatch 1RM (use straps)