E90 sec for 15min(10sets)
Back squat x5 @light weight
Last set is an amrap, RPE 8, save one or two reps in the tank. Don’t go to fail!
+
3 rounds
In 2min
200m run
Amrap push ups
1min rest
200m run
Amrap TTB
1min rest

DL Build up to heavy 5rep of today
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“Optimus Prime”
7min Amrap
Wall balls
Starting from 1:00 5DL @100/70kg at the beginning of each minute.

Amrap back squat @75%

Every 90 sec for 8 rounds each (24min)
Alternate between:

6x Front squat
Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)

8 rounds with bike

3 min easy
2 min moderate
1 min fast

DB Bench press 4x15

Every 90s for 7:30
3 behind the neck strict presses

Amrap 30 in team da 2
50 lateral burpees
50 ohs 40/30
40 ttb
40 hang squat clean
30 hspu
30 thrusters 40kg

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

A,
For time:
30 Clean & Jerks@60/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

B,
For quality:
3x5 Tempo Pull-ups, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
3x10 Alternating Single Arm Dumbbell Bench Press, pick load

Tempo Pull-ups- 3 secs up and 3 secs down
Tempo Reverse Lunges- 3 secs down and 3 secs up, elevate from foot if possible
Alternating Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up

Complete all exercises and sets at a RPE of 6-7/10.