15 min amrap

• 30 sec Erg @85%
• 2/4/6/8/10… Thrusters 2x24kg kb

each 10 sec on the Erg counts as 1 rep

A,
Bench Press 1x1

Use the heaviest weight you can for the set.
15 mins to build up to a single for the day.

B,
Every 3 mins for 15 mins do:
12 Deadlifts, 70/47kg
9 Hang Power Cleans,
6 Push Jerks,
Recovery Row

C,
For quality:
Sled Push, pick load, 15m
Must be unbroken.

With max weight.

EMOM x 15:00
Min 1: 90m Front Carry @moderate weight (use stone, bag, bar, KB, anything!)
Min 2: Max Sustainable Burpees
Min 3: Rest
- Goal: Same score on burpees each round with challenging effort.

Build for the day 1RM Seated shoulder press.

Superset x 3 work sets

Single Arm DB Floor Press x 8-10 each
Rest 60s
Barbell Zercher Goodmorning x 6-8 @light/moderate weight
Rest 60s

Bench press
- 57.5 - 5, 5, 4
- 10 x 50

Snatch pull 4x6 reps

3 set
10-14 Renegade row
10-14 tricep roll out