A: clapping push ups 8x3
B1: 3xMax push ups
B2: 3x5/each leg schrimp squats
C1: chair Hspu 2xMax
C2: SA db flys 2xMax
D1: isometric copenhagen exercise 2x30sec/each leg
D2: Pornstars 2xMax
E: Evil Wheels 3x10

3 rds for a time:

10 HPC @60
15 Lateral bar-jumping burpees
20 Wall Ball Shots @9kg/10ft

Set 1 - 8 reps @ 65%
Set 2 - 6 reps @ 75%
Set 3 - 4 reps @ 85%
Set 4 - 4 reps @ 90%

5 Rounds, Not for Time:
300 Meter Row + 1-3 Strict Ring Muscle-ups

For Time:
20 Thrusters @40/30kg
400m Row
20 Pull-Ups
400m Row
20 Thrusters

timecap 15min

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

Strict mu max reps

21-15-9
thrusters 40 kg
ring dips

• direct into -

15-12-9
push press 40 kg
ring dips

0-10 mins build upto a 5rm back squat
14-24 mins 10 min amrap
8 FRL@40-50% of above
200m run
28-33 mins 6 min Emom
T2B
35-39 mins tabata core or mobility