3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

Wodliiga

17.5km

EMOMx12
1) 5 strict pull ups + 6-10 push ups
2) 10/8 cal echo bike
3) 8 thrusters @45/30kg

10 60%
8 70%
6 75%
4 80%
Max Reps 50%
Rest 1:30 - 2:00 Between Sets

AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etc

rest 2min

AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

Clean 2x3 + 3x2

3*10
DB Bench press
KB Row
DB press
DB Fly

1. 3 x 15 Low ring push-up

2. 3 x 12 DB bench + 10 pull-up

3. 3 x 10 Strict dip + 10+10 DB row

4. 3 x 12 Seated db shoulder press (2xdb)

5. 3 x Max rep db bicep curl drop sets + max rep tricep pull down

6. Core tabata