6 Power clean
6 Thruster

(rx: 42.5/30kg)

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

8 rounds

7 pullups
7 m Heavy DB front rack lunge

1 mile run
100 pull ups (jumping, 12" box)
200 push ups (incline on bench starting with 5th round)
300 squats
1 mile run

Partitioned pull ups, push ups and squats into 20 rounds of:
5 pull ups
5 push ups
15 squats
5 push ups

For Time

32 Bar Muscle-Ups

Every 5 reps, complete:

5 Power Snatch 50/35kg
5 Lateral Burpees

100 min

1.Own skill
A. HSW practice for 20 min

2.Gymnastics
A. EMOM30:
1) 8 HSPU
2) 20 hollow rock
3) 20 walking lunges
4) 10 GHD hip extension
5) 5 high box jump 30"

3.Aerobic work
A. Row for 30 min, NB only
2.32.1/500 m, 5915 m.
125/135

For time:

20 Thrusters
20 Sumo-deadlift high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Do 4 burpees every minute on the minute.

Pull-Ups (strict):
- 10, 10, 8

Decline Butterfly Curls:
- 12kg x 10, 16kg x 10 x 2

Lat Pull Down Machine (hands in close):
- 46kg x 10 x 3 (play around with different grips each set)

Incline Dumbell Bench Press (with twist) immediately followed by upright rows:
- 24kg x 10 (each dumbell) + 35kg x 10 (upright row) x 3 rounds

Cable Machine:
Upright Butterfly Curl = 20kg x 10
Upright Reverse Fly = 15kg x 10
Kneeling Inverted Butterfly Curl = 20kg x 10
Kneeling Inverted Butterfly Curl (3 sec pause at shoulder height) = 20kg x 8

5 RFT
*800/600m row
*32 Kettlebell Swings 24/16
*Hand-release Push-ups

100 skips unbroken
2 burpees per miss

Then
21-15-9
Sandbag lunges
Situps

Finisher;
Kipping Swing practice pull up bar