OPEN GYM 8-9:30 pm

25 Row Cal, 25 Bike Cal, 5 rounds of Cindy
20 Row Cal, 25 Bike Cal, 4 rounds of Cindy
15 Row Cal, 15 Bike Cal, 3 rounds of Cindy
10 Row Cal, 10 Bike Cal, 2 rounds of Cindy
5 Row Cal, 5 Bike Cal, 1 round of Cindy

Emom 20 of
2 mu
15 bj 65 sm

OPEN GYM 12:15-1:15

A. Hang Power Snatch 4 x 3
65% 65% 70% 70%

B. Push Press 8
85% 90% 95%
Supine Bent Grip Over 8
Repeat 3 times

C. Pull ups 8
Incline DB Bench Press 8
Repeat 3 times

D. Seated Military DB Press – 8
Lateral Raise 12
Lying Side Raise 8 each
Repeat 3 times

EMOM 5 Pull ups
5 Hand Stand Push up
20 DU
as many rounds as possible, when all movements are done under the minute.

Every 2min 12x4

Bulgarian split squat 3x20

Hang Power Clean 1 RM

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats

Front squats 42.5kg
GHD
DU