A: Back squat 5-3-2-1+
B: Dips 3set
C: OH triceps extensions 2set

100 abmat sit ups

A1: 4x5 HSPU, kick up, kipp alt strict
A2: Bulgarian split squat 4set
B: BB skull cruschers 2set

3 rounds with partner for Time

200m Row
10 Thrusters

120 min
Warm up for 15 min

1.BMU
- 1x1
- 1x2
- 2x3
- 1x5
- 1x6

2.WL
A. 4 x 2 Clean + 1 Jerk
x 70-75 % / "2 reps in the tank"
- 52.5 55 55 57.5 kg

B. Hang power cleans
12-9-6 Hang power clean
x 65/70/75 %
- 35 42.5 45 kg
*After each set of hang power cleans do:
20 Toes to bar > 10

3.Conditioning
AMRAP16
2 rounds of:
8 Chest to bar > pull up
8 Power snatch 30/25 kg
2 rounds of:
8 Pistol squats > 16 lunges
8 HSPU > abmat
Reps: 226 (6 rounds of first set + 5 rounds of second set + 10 lunges)
(90 s/set)

as many meters as possible

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

E2min x4
Benchpress x 65kg

Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest

1 hang snatch + 1 snatch x 8