A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches

A.
5x5 Backsquat

B.
4x
8+8 Bulgarian split squat (2x24 KB)

C.
5x
6+6 Weighted box step-up (2x20 KB)

D.
4x6 GHR

FOR TIME:
5 RND OF "COMPLEX"
100 DU OR SU (X2)
4 RND OF "COMPLEX"
100 DU OR SU (X2)
3 RND OF "COMPLEX"
100 DU OR SU (X2)
2 RND OF "COMPLEX"
100 DU OR SU (X2)

1 RND OF "COMPLEX"
* "COMPLEX" = 2 STOH + 4 FRONT SQUAT
RX= 60/40 SC=40/25

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(21)
WRK 2:00 REST 1:00 x7
5 db hang cleans
5 db strict press
5 body builders

Finisher
50 double crunch
1:00 samson stretch

80% 1RM

10 min emom 3 x power clean

Add weight every set

Four sets of six kettlebell C&J's with alternating hands.

AMRAP 9min

10 Jumping squat
10 Ground to overhead
10 Thruster
10 Bent over row

Use two heavy objects of your choice!

For time
Run 800m
50 burpee box jumps
Run 800m

• sub 1000m row