Shoulder press 5x5 reps

Maximum push ups in 1 min.

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

Partner wod
1. Amrap 20mins : partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3mins

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12 mins

Divide the work evenly.

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat
10-8-6-4-2
press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up

@double 24/16

EMOM 8

1 minute : 5 TnG Power Clean
2 minute : Rest

EMOM 30

5 power snatch
Bike erg calories
Rest

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press