Leg Press
12 x 61 - 10 x 69 - 10 x 77 - 10 x 85 - 10 x 93

Bulgarian Squats
4 x 15 each leg

1 arm chest press
4 x 10 15kg

1 arm DB flye
4 x 10 5kg

1 arm DB press
4 x 10 9kg

Pre-WOD:
5X5 Bench Press

WOD - 8 Minute AMRAP/10 minute clock
- 5 Dead Lifts (#185/115)
-10 Hand Release Push Ups
-30 Double Unders

Final 2 minutes: Maximum Hand Stand Push Ups

Box Squats
8 x 2 @ 42,5 kg

Leg Extensions
4 x 15 @30kg

DB Curls
4 x 10 (8&4 kg)

Hammer Curls
4 x 10 (8&5 kg)

EZ bar curl
3 x 8 @5kg

Rope Tri Press
4 x 15 15 kg

DB Tri Kickback
4 x 10 (5&4 kg)

12.5 Imported.

3 rounds

25 pullups
30 pullups
40 situps
50 air squats

Pre-WOD
-Work Up to a Heavy Set of 2 Hang Snatch

WOD - For Time
-50 KB Swings (#53/35)
-40 O/H Weighted Lunges (#45/25)
-30 Burpees to Bumper Plate
-20 Hang Snatch (#95/65)
-10 Strict Pull Ups

AMRAP 12' OF:
6 ALT PISTOL SQUAT
8 PULL-UPS
10 POWER CLEAN 50/35 40/20

Back Squat
5 x 5 @40kg

Lunges
50 each leg

Deadlift
4 x 10 @30kg

Side Raise
4 x 10 (3&5kg)

Front Raise (left)
3 x 10 5kg

Shoulder Press (left)
3 x 10 8kg

Obliques
2 x 50 with 5kg

3 x
200m run
10 Kb swings 20k
10 leg levers

10 rounds EMOM 12 push-ups

40-30-20-10
Tuck jumps
Overhead walking lunge with 10k medi ball
Abmat sits
(16:36mins)

Pre-WOD
-Work Up to a Heavy Clean & Jerk

WOD -On the minute, for as long as possible (20 minute cap):
-3 Power Cleans (#135/95)
-3 Front Squats
-3 Jerks

Post: 5X
-15 Weighted Sit Ups
-15 Unweighted Sit Ups