Push Press
3x10, use heaviest weight of Shoulder press
Send off 2:00

15 min AMRAP
10/8 cal bike
8 push ups
6 Wallballs 20/14
4 Power Cleans 135/95

2 ROUNDS FOR TIME OF:
20 PUSH UP
40 TOES TO BAR
20 HANG POWERCLEAN 40/30 - 30/20

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU
:45 second rest

140 min
Warm up for 20 min

1.MU
- Drills
- MU 3x1

2.Conditioning
Basic conditioning progression: workout 4
For 45-90 min:
15 min bike
15 min row
*Every 15 min do 30 s. tuck hang + 10 push ups
- 75 min
- 4 rounds + 10 min bike
- HR 124/146

-Rest 3min between sets
-Pulse 140-160bpm

Skills
TGU practice (6x1-1)

Wod
’Evil Emom’
Emom 14’
Odd: 5-5 Thruster
Even: 20 Am Swing

Core
3 rounds
30 L Crunch
1 min Extented Reverse Plank Bridge

Do 3 rounds of:

1 squat snatch + 3 OHS @ 55/70kg
30 DU
3 BMU

Rest as needed.

After 3 rounds continue until fail or unable to do all sets unbroken.

Power clean, hang clean, jerk

Warm up
Tabata bike or row

Then 3 rounds
10 good mornings
10 single leg KB deadlift (5 per side)

Strength
Deadlifts
E2MOM
10-8-6-4-2

Then attempt a 1RM

WOD
Every 3:00 for 15:00 (5 rounds)
250m run or 300m row
20 seated DB press

*score is accumulated rest time