Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups

10 rounds for time:

• 2 Squat cleans @ 84/61 kg (185/135 lb)
• 2 High box jumps (30/24 in)

12 Sets:
200m Fast
200m Easy

Score: Slowest of the 12 fast intervals.

For time :

25-20-15-10-5 American Kettlebell Swing 32/24kg
500-400-300-200-100 Meter Ski
10-8-6-4-2 Bar Muscle Ups

TC 20

AMRAP 5

5 Push-ups
10 Wallball
14 Reverse Lunge w/medball

5 push press
5 pull ups
10 front squat
20 DU
Women 37,5kg

4 rounds for time of

18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 75 lb ♂ 115 lb

RPE 3-4

A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

C,
For distance:
Sled Drag, pick load: 1x 15 mins

RPE3-4