A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE of 5/10.

A,
Every 3 mins for 15 mins do:
9 Wall Balls@12/9kg
6 Bar Muscle-ups
3 Goats

Your "goat" is a movement that you need to work on. Be flextible on the reps. It can be a higher skill movement or working on positionig in some of our basic lifts. If you do choose a lift make it position/skill oreitned and take the emphasis off of loading.

B,
For quality:
200 Seated Band Leg Curls
200 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m

For time

30 hang power snatch 30/25 kg
30 HSPU
30 OHS 30/25kg
30 bar facing burpee
30 hang power snatch 30/25kg

15min Warm-up

Workout 1.
In 15min Find days heavy load for complex:
Deadlift + Clean + Front Squat + STOH

Workout 2.
2x AMRAP 6:
5 Push-ups
5 Sit-ups
5 Air Squats
5 Bar Over Burpees

Rest 3min btw amraps

2 rounds for time

21 bench press @60kg
3 rope climbs
15 bench press @70kg
2 rope climbs
9 bench press @80kg
1 rope climb

Hang power clean (below knee)
1. 2 @65%
2. 2 @70%
3. 2 @75%
4. 2 @75%
5. 2 @75%+

Rest 2-3min between

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 squat strech
3 inch worm with push up
5 dynamic squat strech
5 muscle cleans
5 hang power cleans
5 tempo ring row

For time
30 hang power snatch 35kg
30 handstand push up
30 overhead squat
30 bar facing burpees
30 hang squat snatch

EMOM x5:
3-Position Snatch Pull

Rest 2min...

EMOM x5:
3 Snatch balance

Rest 2min...

EMOM x5:
1 Power snatch + 1 Low Hang squat snatch

• Easy/Moderate weights

Find your days Max Broad Jump.