Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

15 MIN AMRAP

w. 2x17.5kg dumbbells

• 3 Shoulder to overhead
• 6 Squats
• 9 Deadlifts

1 deadlift
1 clean
1 hang clean
1 jerk
with max load

5km row
20min timecap

A: BB cykilng
10min emom:
3x T&G power snatch
5 burpees

B: 5rft:
6 OHS 50/35kg
8 CTB
15/12 cal row

EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest

A: Strength
A1: Front squat 3x2 @20x1, all sets should be heavy, rest 20sec
A2: Back squats 3xAmrap @ 40x0, rest 30sec
A3: 3x5 Broad jumps
rest 3-4min
B: Strength
Bench Press 3x6@3030
C: Conditioning
8 MIN AMRAP:
16 Alternating Double Farmer Carry Reverse lunges
8 HSPU
D: Accessory
D1:Dips 3xMax
D2:Banded triceps extensions 3xMax
Rest 2-3 min

Trap bar deadlift 5x4

Every 5 minutes for 5 rounds

• 5 power snatches
• 400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Work 1 minute, rest 1 minute for 10 rounds:

10 1-handed slamball wall slams, 10lbs
5 pull-ups
AMRAP double-unders