10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

Shoulder/Arms
Warm up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset1 - 4 Sets
A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
A2 Lateral Raises - 10 (same weight)

Superset2 - 4 Sets
B1 Seated Dumbbell Press - 10
B2 Rear Delt Raises - 10

Superset3 - 4 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER
50 Strict Pullups
*every time you break 10 Shoulder press with barbell
(50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)

AMRAP 15' OF:
20 DOUBLE DB SHOULDER TO OVERHEAD 2× 22.5/15 - 15/10
10 TOES TO BAR
5 MAN MAKER

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

Emom 10
2 hang power snatch

3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

30 min for cals

• 20 cals on Assault bike
• 20 cals on rower

including at least 3 rfq
15 tricep pushdown
15 hammer curl

3x6 strict chest to bar