10 rmu
20 sandbag clean 45/60 db
30 devils press 2x15/22.5 db
40 front squat 2x16/24 kb
50 box jump over
100 du
Tc 20 (15)

A,
Bench Press 10-8-6-4-2

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

B,
Weighted Strict Pull-up 1-ME

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

Build to a heavy single.
--then--
1x ME at 50% of heavy

C,
Every 1 min for 21 mins, alternating between:
12 Alternating Dumbbell Snatches, 32/22,5kg
15 Burpees
18 Box Jump Overs, 60/50cm

Complete in teams of 3. Athletes will rotate each minute.

D,
3 rounds for quality of:
10 L/10 R Feet Elevated Single Leg Glute Bridges
Hip Hinge + Lateral Raise Hold, pick load, 30 secs

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

AMRAP 5

3 Unbroken Bar Muscle Ups

6 - 8 Sets :

1 Push Jerk + 1 Split Jerk @ 75% - 90%

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 HR Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 Min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 DL
5 FS

Then...

1:00 Push Up + Shoulder Taps
1:00 Walking Lunge
1:00 Hollow Rocks

5 rounds
20 cal row
15 db thruster, 2×16kg

4 rounds of
5-10 Bar Muscleup
+
5 banded lowball MU
2 Mins rest between sets

---

then
3 Rounds for quality

20sec L-hang flutter kicks
200m Heavy Farmers carry
20sec L-hang flutter kicks

Rest 2min

L-hang flutter kicks:

500m ski erg
then 3x
10 russian KB swing
7 dbl kb z press
20 single unders

---

15 Min AMRAP

30 GHD Sit Ups
20 DBL KB Clean and Jerk
110 Double Unders
@24/16

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)