• 5-…-5 of:
BB Bench Press (0:01 pause)
5RM
Pause @ on chest

• 5-5-5-5 of:
BB Front Squat
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

CHIPPER
50 Shoulder-to-Overhead 40/30
50 Russian kettlebell Swings 32/24
25 Bar Muscle up
20 Cal Row/Bike
25 Bar Muscle up
50 Russian kettlebell Swings
50 Shoulder-to-Overhead

KB emon 5min + amrap 5min x2 1min rest

KB Deadlift 2/6
KB Swing 2/6
KB Goblet squat 2/6
KB SA Puch Press 1+1/3+3
KB Upright Row 2/6
KB Rainbow 1+1/3+3

On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

50 cal Air bike
1000m Row
50 Wallball (20lbs)

A1: Shoulder press 3x5 @50-60-70%
A2: transversal SA Kb row 3x12
B1: DB shoulder flys 2x10
B2: lat pull down 2x6
C1: elevated push ups xMax
C2: weight plate front raises xMax
C3; Tricep push down xMax

E2MOM 12min:
10 KBS alt hands
20 russian twists

Three sets of six reps of clean and jerk