5x3 bench press
Go as heavy as you can!

3 rounds
75 DU
500/400m Row
25 Ball slams

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows @22,5/15kg
8 L/8 R Dumbbell Box Step-ups
8 L/8 R Single Arm Dumbbell Push Press
Run, 200 m

Rest 1:30 between each round.

Goal: sub 5 mins/round

When completing the box step-ups do all 8 on one leg, then all 8 on the other. Box height should have you set up with your hip crease below your knee. For the single arm push press hold BOTH dumbbells. While the left arm holds the front rack, right arm completes 8 reps, then switch.

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Handstand Hold, 20 secs

Handstand Holds- freestanding if possible

Complete in as few sets as possible.

Choose between Mary or Cindy

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups

Deadlift Build up to 3rm
+
For time
1000m row
75 Kb swings
50 Wall balls

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(25)
WRK 10:00-REST 5:00-WRK 10:00
5 half burpees(from floor up)
10 kettlebell swings
20 squat jax
10 kettlebell single arm rows per side
5 v-ups

Finisher
50 russian twist
1:00 butterfly stretch

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights

WOD
3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.

for quality 4 rounds of

super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 2min then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set