3 x 10

21-15-9
Hspu
Ring dips
Push ups

OTM12:
Odd: 6-10 Pull up/Jumping pull up/ring row
Even: 6-10 HSPu/HSPU from box/pike push up

With partner for time:

2 km bike at start and after every 60-rep movement

60 wallball
60 hang clean
60 pull-ups
60 deadlift
60 push-up
60 box jump
60 kb swing
60 toes to bar
60 air squat
60 stoh
60 du/120 su
60 sit-up
60 lunges

rx: 42.5/30kg

For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

Start every 3min:
- 8 devils press
-standing bike calories

Calories:
M/F
10/7
13/9
16/11
19/13…..jne

Shoulder press 5x6@70%

AM: 40 min
PK2-VK1
2 min run/1 min walk
6.45 km, 6.14 min/km
HR 140/170

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 12x2
- MU x 30

2.WL
A. Snatch 2 RM

B. Segmented Snatch deadlift
5x3 @ 100-105 % of max Snatch
- 52.5 kg

3.Strength
5 sets:
8 Three point DB Row - 35 35 45 45 45 lbs
8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

50 cal row
8 rnds
6 power clean
6 front squat
6 stoh
50 cal row
6 rnds
50 cal row
4 rnds

@50 kg

5 Sets :

5 Overhead Squats

Rest 1-2 Minutes Between sets

• Start at 65% 1RM & Build