Hang Squat Clean 1RM

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

Bench press 1x90 + 5x5x75%

1x90% + 5x5x75% Chin ups

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 30sec Double KB Overhead Hold
3) 10-30sec L-Hang

RPE 4

100 cal c2 bike
100 DU
100 cal row
100 DU
100 cal ski
100 DU
100 cal assault bike
100 DU

Hr limit 150/min on machines

Complete as many rounds as possible in 15 minutes of

• 200-m run
• 100-m farmers carry
• 20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

”DB DT”
5rft
12 db Dead lifts
9 db hang Power clean
6 db push jerk

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
90% 10RM
Pause @ on chest

• 5-…-5 of:
BB Overhead Squat
5RM