30' AMRAP w. partner, YGIG style
1000m row
75 DU/150 SU (each, YGIG)
50 wall ball
25 burpee over bench
10 partner deadlift @100/70kg

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbell Bench Press 30°
• Strict Pull-ups
Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

3 rounds for time of

• 25 deadlifts
• 800-meter run

♀ 155 lb ♂ 225 lb

squat bottom pos. arm raises w. plate 3x6

frontsquat up to heavy

6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1

A: Burpee box jumps x15
B: Bench press 5-3-1
C: WPU 5-3-1 + 1xMax@BW
D: Incline DB bench press 2x5
E1: Leg extensions 2set
E2: DB shoulder flys 2set
F: Back extensions 2set

2-3sets:

20m walking lunge
40-60m D-ball hold

AMRAP30

500/400M Row/ski
20 WB
500/400M Row/ski
20 Burpees
500/400M Row/ski
20 DB snatch 22,5/15kg
500/400M Row/ski
20 Push-ups

9-12-15
Hang Squat Cleans
toes to bar
@61/43

Tabata x2 (20s on/10s off x8)

1. tabata A) Bicycle hold + leg R B) Bicycle hold + leg L

2.
Plank hold