21-15-9
- Pull Ups
- Alt. Devils Presses 20/15kg
- Box Jumps 60/50cm

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

A: Bench press 4x5
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Powell raise 2set
C2: BB skull cruschers 2set

EMOM 8

20m sb front rack carry

10 minutes:

14 single leg TTB (cross)
:30 HS hold (wall)
5 Sumo Inchworm
10 GHD back extension

Odd: Thruster - 10reps (rx 45/30kg)
Even: Kb swing - 20reps (rx 24/16kg)

Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

A: Hspu strict 4set
B1: Lat pull downs 3set
B2: Elevated KB push ups 3set

E3MOM x 6

10 banded deadlift @80kg + 15kg band

For time:
- 5 rounds of Cindy
- Isabel
- 5 rounds of Cindy
- Grace
- 5 rounds of Cindy
Rest 5’

For time:
- 400m sled push 25/50kg
- 40 abmat sit ups
- 40 Deadlifts 40/60kg
- 40 burpee box jump overs
Rest 5’

For time:
- 30 Front squats 40/60kg (no rack)

Isabel is 30 snatches 40/60kg (power is ok)
Grace is 30 c&j 40/60kg

Time cap 55’ for total set