Bench press:
10-5-5-4-10 135-185-185-185-135 lbs
2 min rest between sets

Handstand holds:
10 sets 30s on, 30s off

Work up to heavy 3rep set,not max

#MetCon | 20' AMRAP of:

• 10 box over jumps (60/40 cm)
• 10 pull-ups

300 du

10 min AB
5 min SE
500m row
DU drilling

3 rounds for time:
row 500m
20 burpees
10 pullups

EMOM 30

5x Pull up
10x Push up
15x Air squat

SC1 :

5x assisted Pull up
10x Push up (knees)
15x Air squat

SC2:

3x jumping Pull up
7x Push up ( knees or box )
10x Air squat ( assistance if needed )

4 Sets of:

A1- Thruster from rack – 5 reps @ 70% 1RM
-60” Rest-
A2- Strict Ring Dip – 6-8 Reps
-60” Rest-
A3- GHD Weighted Hip Extension – 10 Reps
-60” Rest-

8 rds:
1. Bike erg (13-16 cal)
2. Burpee (12-16)
3. Bike erg (13-16cal)
4. DB-snatch (12-16)