Bench press amrap@70kg

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.

For time

• 1,000-m row
• 25 box jumps, 30-in. box
• 1,000-m row
• 50 box jumps, 24-in. box
• 1,000-m row
• 75 box jumps, 20-in. box

5 rounds for quality
20 ghd sit ups
20 hip extensions
Rest 1:1

4 Rounds For Max Reps:

3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kg

Rest 1 minute between rounds.

• Have a goal number of calories you'd like to row each minute of the 3 minute effort.
• Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
• The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

125 min

1.Strength
- Pull up - 17, 10, 9, 8
- Bench press
- Bent over row
- Cable row
- DB shoulder press
- Straight arm lat pulldown
- Lateral raise
- Face pull
- Bicep curl Z-bar
- Bicep curl DB's

2.Aerobic work
10 min AB

3x 30 sec work 30 sec rest of each movement (33 min)

1. goblet squat + bicep curl @24/16
2. romanian deadlift @32/24
3. one leg pike pulse over KB /R sc:@8 rx:@12
4. one leg pike pulse over KB/L
5. pike pulse
6. KB hollow flutter kicks @24/16
7. KB sit-up @8/12
8. L-sit alt press @24/16
9. KB push-up @24/16
10. double KB floor press @24/16
11. alt push press @24/16

135 min

1.BMU
- 20 reps

2.Strength
Shoulder press

3.Metcon
A. EMOM16
1) 8 CTB + 20 DU
2) 12 cal row
3) 8 BJO + 10 KBS 24 kg
4) 8 cal bike

Rest 4

B. EMOM16
1) 8 pull up + 8 push up
2) 12 cal row
3) 8 BJO + 10 KBS
4) 8 cal bike

4.Accessory
2 sets:
Arnold press
Side lateral raise
Bicep curl

80 min

• Lunges
• Hip thrust
• Leg press
• Glute kick back
• Hamstring curl lying + sitting
• Abduction

5rft
20 airsquats
15 bj step down
10 pushups
5 t2b