10 rounds for quality (min rest)
5 stoh @60kg
10 ghd sit up
1 bar mu

Bench
5X 155(75%1rm)
3X 185 (85%)
2X 205 (95%)
1X 215( 1rm)
Thats a new PR for me on bench!

Strict Dips
3X15 (1 min rest)

Chin Ups
3X15 (1 min rest)
I couldn't make it through the last set, I only did 4, and all of those probably would have been no reps if someone was watching.

Farmer Carry
45# ea hand, .25mi AFAP- 4:00

• 3-3-3-3-3-3-3-3 of:
BB Push Press
3 @ 9 RPE
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80% of 3 @ 9 RPE 3-3-3-3-3 reps (X221 tempo)

60 min
50 min freestyle swimming
10 min flip turn practice

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Bench press 70kg 10-9-8-7-6-5-4-3-2-1
Hang power clean 42.5kg 1-2-3-4-5-6-7-8-9-10

OTM for 10min:

1 muscle-up

OTM for 5min:

2 muscle-up

High Hang squat snatch + hang squat snatch + snatch balance

10 * (1+1+1)@65-75%

For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)

A,
Squat Snatch

3x3 reps @ 70%
3x2 reps @ 75%
2x2 reps @ 80%
2x1 rep @ 85%

B,
Snatch High Pull
3x3 @90%
3x2 @100%