bench press&
shoulder press/push press
10-9-8-7-6-5-4-3-2-1

Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

followed by...

pull ups & ring dips
10-9-8-7-6-5-4-3-2-1

For time:
10 bar mu
10 shoulder presses
15 strict c2b
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

barbell @ 45/30kg
Timecap: 16 mins

• modifiy weights and movements smart

3 rounds for time of:

10+5+5 UB C2B Pullups
20 KB Hang Power Clean & Push Jerk @ 2x24kg
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

Амрап 20 мин:
75дп
40 рывков (22.5)

• 3 Sets of:
Legless Rope Climb 1-2 reps + Rope Climb 1-2 reps
1:00 rest
Handstand Walks 15-30 m o Strict Handstand Push Ups 10-15 reps
1:00 rest
Toes to Bar 20 reps
1:00 rest

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

hang power Snatch
5 x every 2 min
3 @75%

4 rounds for total working time of:

5 Power Snatches 60kg
7 Target Burpees 25cm
9 Muscle-Ups
7 Target Burpees
5 Power Snatches 60kg

Rest 2:00 after each round.

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)