3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

120 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 26

2.WL
A. Build up to heavy in 8 minutes:
3 TNG clean

B. Build up to heavy complex in 8 minutes:
2 Push jerk + 2 TNG Split jerk
- 45 50 52.5 55 kg

3.Conditioning
- Not done

4.Core
8 x 20 s. on, 10 s. off:
Hollow hold

10 Rounds for time:
10 Unbroken Pull-ups
20 Unbroken Push-ups
30cal Assault Bike

Heavy 4, build up

In Teams of 2

AMRAP 15 min.
100 double unders
20 devil’s press@2x22,5/15 kg
10 wall walk

Goal: 2+ rounds

rest 5 min.

AMRAP 15 min.
50 calories row/bike/ski
10 man makers
5 rope climb

Goal: 2+ rounds

Seated Shoulder press 2-5

3 x 5 Romanian deadlift

Clean Pull + Hang Squat Clean (under knee) + Split jerk

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%

SO 2:00

150 min
Warm up for 20 min

1.BLFY + CTB
- BFLY x 50
- BCTB x 5 (singles)
- KCTB x 5 x EMOM8

2.WL
A. Clean complex
Build up to heavy 2 Clean + 2 Jerk in 15 minutes
- 25 35 45 50 55 60 kg

B. Power clean
EMOM8
2 Power clean
- 45 47.5 50 52.5 55 57.5 60 60 kg

3.Metcon
4 rounds for time:
15 OHS 35 kg > 30 kg
15 Bar over burpees
- Time: 9.29
- All OHS UB :)

4.Accessory
- Not done

105 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Shoulder press TEST day
Build up to heavy 5 rep shoulder press

B. EMOM9
1. Unbroken "max" set of strict chest to bar - 5
2. 40 s Hollow hold
3. 16-20 Pistol squats for frequency - 10

3.Metcon
- Not done