Barbell Bench Press (2 sec hold at bottom):
- 50kg x 5, 60kg x 5, 70kg x 5

Strict Pull Up: 10, 7, 6

Decline Barbell Bench Press (2 sec hold at bottom):
- 60kg x 5, 70kg x 5, 80kg x 5

Barbell Bent Over Row (strict and slow):
- 60kg x 10 x 3

Incline Barbell Bench Press (2 sec hold at bottom):
- 40kg x 5, 50kg x 5, 60kg x 5

Butterfly Curls:
- 16kg x 10 x 3 (each dumbell)

Hang Squat Snatch:
- 20kg x 10, 30kg x 10, 30kg x 7

3 rounds for time:
10 x 40kg Clean and Jerks
10 x 40kg Back Squats
10 x 7.5kg Windmills ( each arm)

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

3 rounds:
10 tire flips
15 pushups w/feet on tire
5 bleacher runs (run to top of bleachers and down equals 1 run)

Subbed two flights of stairs up and down for 1 bleacher run

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!

Power Snatch 4x2

15 min to hit a 3RM OHS for today.

12 minutes assault bike

Result is miles

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain