3 RFQ:
0:30 HS hold
12 banded push ups
20 supermans
15 pallof presses

E4MOM x 3
max SHSPU

Do 6 sets of 2 hang squat cleans, AHAP.

For time
Buy in
10 strict pull up
5 rft
10 thrusters 42.5kg
10 ttb
10 sumo deadlift high pull
10 box jump over
Cash out
10 strict pull up

A1: sliding Reverse lunges 3x8/ben
A2: SA DB rows 3xMax
B1: push ups 3xMax
B2: Supine sliding knee curls 3x10

AMRAP 3 x 5

50 Bicycle abs
15 Push ups
Remaining time Squat Jumps

Rest 1:30 Between sets.

4x12 Seated 1-arm DB shoulder press
- @20/15kg
- Both arms is 1 set

Rest 2min btw sets

• Go by the feeling
• Rest 2min btw sets

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

WRK(14)
On the minute for 14 minutes complete:
5 burpees
5 dumbbell/sandbag/barbell/clusters(choose weight)
cluster=hang squat clean plus thruster

Finisher
50 in and outs
1:00 bf stretch

A.
2 rds:
Run 200m
9 Air squat
7 Ring row
5 Push up

2-3 rds:
3-6 Power clean
3-6 Front squat
3-6 Push press/jerk

Mobility:
- Lunge complex
- Shoulders
- Pigeon stretch
- Couch stretch
- Ankles/Calves