Back squat 8x5

A: Bench press 5-5-5+ @65-75-85%
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: Dips 3set
E: DB Shoulder flys 2set
F: Cable triceps push downs 2set

3x8 bulgarian split squat

6-8-10 lunges (one leg x6, change leg x6...)
6-4-2 static lunges (one leg x5, other leg x6)

3x8 m side squat with rubber band + 5 air squats

3x12 hip thrust

WOD 20221010

Warm up:

50 jumping jacks

3 rounds of:
10 SDHP
10 push ups
10 thrusters

WOD:

FOR TIME
30 HSPU
30 BuRPEES
30 PULL uPS
PARTITION WORK IN ANY WAY

TIME CAP 8 MINUTES

Finisher:

3 rounds of:
20 Push-ups 
20 Step-up
40 Heavy bag punches
20 Mountain climbers 
Rest 60 secs between rounds

Cool Down:

Stretching movements
Hydrate
Recovery

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.

5:00 easy Bike, Row, etc w Nasal Breathing
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Deadlift 3x2

Shoulder press 1x4, 2x5

Banded deadlift 8-8-6-6-4-4 reps

Squat clean 1 RM