3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

5 x 4

20 crunches
20 fingers to toes lat
20sit ups
20 russian twist
20 leg lift
30sec. plank
30sec plank left
30sec. plank right
20rep plank elbows and straight
20rep. hands to shoulders

Nousevilla painoilla

Bacsquat
10,8,6,4,2

add 5% more than last week every sets

"McGhee"
AMRAP- 30 minutes
5 DL 275/185 (103)
13 Push-Ups (knees)
9 Box Jumps 24/20

8 Minute AMRAP Ladder:
• 3 Snatch 155#
• 6 Toes to Bar
Reps go up by 3 every round

20 min Amrap

10 knees to elbows
10 pistol squats
10 meter handstand walk

Three reps of five sets

FT

60 Cal Row
50 Wall Balls(9/6 kg)
40 Box Jumps(61/51 cm)
30 Snatches(50/32 kg)
20 OH Squats(50/32 kg)
10 Bar MU