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

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

HSPU practice
E3M for 15min(5sets)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict deficit Hspu @50A1
Advanced
Amrap strict deficit Hspu
+
3 rounds
In 2min
200m run
Amrap push press 60/40kg in time remaining
1min rest
Straight into…
3 rounds
In 2min
200m run
Amrap push ups in time remaining
1min rest

8min EMOM:
1 rep @ 83%

Three sets of ten lat pulldowns.

"ARROW HEAD"
5 round
AMRAP 3'
6 deadlift 90/60
9 Push-ups
12 sit up
*rest 1:00 between rounds

E3MOM x 4
6 Def SHSPU 20+10kg plates + ab mat
max strict pullups

20 MIN AMRAP

• 50 Double unders
• 10 Power Cleans 60kg
• 10 Bar facing burpees
• 10 T2B

score is total reps

For time :
Run 400m
15 Ground to Overhead @ 60% OTD heavies weight.
TC 5

EMOM20
1. 6-10 Renegade row
2. 10 Dual KB deadbug
3. 6+6 Single Arm Kettlebell Bench Press with Straight Arm Isometric Hold
4. Weighted situp
5. Lepo