Z-press (bar from the top position):
1x3 @ 62-64%
1x3 @ 71-73%
1x3+ @80-82%

Last set is AMRAP without failure.

On the 0:00…
Round #1:
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters

• 1 round of "Sindee" is 10 Push-ups 20 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Squats kepillä
10 Inchworms

14 min

15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row

4 rounds of:
- 12 x Power Clean
- 12 x Front Squat
- 12/15 cals Rowing, Ski Erg, Air Bike

TC: 20 min

E6mom for 30min

20x power cleans w/ drop & re-grip

Aim to rest 3-4min every round

• 5-5-5-5 of:
BB Front Squat
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

700 watt

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6x10 takakyykky