Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

Deadlift 5x4x80%

EMOM 10'
a) 6 Back squat
b) 2 Front squat

A1: Fat grip strict pull ups 3xMax
A2: Dips 3xMax
B1: SA biased transversal bar rows 2xMax
B2: Feet elevated box Hspu 2xMax

For Time (15 Minute Time Cap):

50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

50 feet = 15 meters

10 DL 70kg
15 HRPU
5 T2B

5 x 3 pausing thrusters
- 3 sec pause

Bench press 2x4, 3x2

EMOM x 10
1) 4-12 push up
*
Hs practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold

2-3 SETS FOR QUALITY
1:00 EZ Machine
:30/:30 Half Pigeon on Box
15 Easy Box Dips
- Nasal Only Breathing
- Rest As Needed b/t Sets