Narrow grip bench press 8-8-8-8 reps

Make sure to warm up properly before doing the workout, at least 10 minutes

• Light ERG/Light running
• Back extensions
• Dynamic planks
• light Single legged deadlifts
• Etc.

WOD:

20 MIN AMRAP

• 2/4/6/8/10..... Burpees
• 2/4/6/8/10..... Deadlifts w. 2 kettlebells/dumbbells (Medium-Heavy)
• 2/4/6/8/10..... Ring Rows / Strict pullups

Score is total amount of reps in WOD

For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

Anyhow

400 m row
20 snatch 60 kg
400 m row
20 thruster
400 m row
20 hpc
400 m row
20 stoh
400 m row
20 ttb
400 m row
20 pullup
400 m row
20 bar over burbee

A,
Back Squat 12-9-6

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

RPE 8/10

B,
5 rounds for time of:
Suitcase Lunge @24/16kg L 7,5m /R 7,5m
25 Kettlebell Swings @24/16kg

Goal: sub 12 mins

C,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load

Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

Static Lying Leg Crossover Stretch
:90 seconds/side

Pigeon Pose
:60-:90 seconds/side

A,
1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1

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

5x(1+2+1)

B,
4 rounds for time of:
21 Echo Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches @70/47kg

Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

C,
Perfect Push-ups 5x8

Rest as needed between sets.

Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

D,
3 rounds for quality of:
12 Front Raises, pick load
12 Bent Over Flies, pick load
12 External Rotations, pick load

Complete 2-3 rounds. Use 2.5kg plates or dumbbells.

30 MIN AMRAP

Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

• 5/5/5/5/5/5.... Burpees
• 5/10/15/20/25.... Alternating hang clean and jerks
• 5/10/15/20/25.... OH walking lunges

Alternate Hands as you want during the lunges

4 rounds for time:

8 thruster 42.5/30kg
6 toes to bar
14 cal ergo