A: Shoulder press 8x5 @65%
B1: BB transversal incline rows 3x12
B2: Dips 3x6
C1: lat pull downs 2x5
C2: wide elevated push ups 2x20
C3: DB shoulder flys 2x10

4 rounds
15 russian twist w/ kb
1 min double front rack kb carry
15 hollow rock
1 min double kb overhead carry
4 turkish get up

Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

For time:
- 5 rounds of Cindy
- Isabel
- 5 rounds of Cindy
- Grace
- 5 rounds of Cindy
Rest 5’

For time:
- 400m sled push 25/50kg
- 40 abmat sit ups
- 40 Deadlifts 40/60kg
- 40 burpee box jump overs
Rest 5’

For time:
- 30 Front squats 40/60kg (no rack)

Isabel is 30 snatches 40/60kg (power is ok)
Grace is 30 c&j 40/60kg

Time cap 55’ for total set

E1:15O1:15 8 rounds
Strict Bar Muscle Up

CONDITIONING

9min AMRAP:

3 Pull-Up/C2B
6 Push-Up
9 Air Squat
12/9cal Row

RPE 3 to 4

Target 7+ rounds

5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

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Thoracic Flow 2.0 video + 10 Vertical Squat Jump

Strict

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

3 rounds
400m row
50 Walking lunges 16kg goblet
200m run
25 box jumps
800m bike, standing (Hard 10)
15 Backsquats (50% of 1 rep max weight)

Rest 5 min

4 rounds
10 t2b
15 v ups
20 hollow rocks