Thruster
10reps

Front Squat
• 5 sets of 5 reps at 90% of 5RM

Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thruster

For Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
30 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
30 cal row
Remaining time is rest!!

Squat clean 2x2

For 15 minutes

• 5 thrusters
• 10 toes-to-bars

• 15 burpees

• ♀ 115 lb

• ♂ 165 lb

6-8sets:

3-4 x 2 squat clean 70-80%
3-4 x 1 squat clean 80-85%

Push press 2x4

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

shoulder & thoracic spine mobility

plank + superman hold TABATA

side plank knees to elbows TABATA

4rnds for quality
5 pancake stretch w. plate behind the neck
3/3 seated Z hip raises
5/5 half kneeling straight leg leans forward
3 Jefferson curls w. KB @8/12kg