A,
Bench Press 8-8-8

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

B,
Weighted Strict Pull-up 1-1

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

C,
Strict Pull-ups 2x max rep

Rest as needed between sets.

D,
Every 1 min for 15 mins, alternating between:
max rep Row Calories
max rep Back Squats, 102/70kg
Rest 1 min

E,
For quality:
75 Banded Good Mornings
50 L/50 R Banded Bulgarian Split Squats
Banded Plank Hold, 2 mins

EMOM 15
1 minute : 15 Wallball 20/14p
2 minute : 10 Burpees
3 minute : 12/9 calories Row

Power 73 - Modified

Workout Structure: 1 Round, 8 min Work / 1 min Rest

Zone 1: Shoulder Superset
Complete 3 exercises, rest 30 seconds, then repeat:
- 8x Dumbbell Front Raise
- 8x Dumbbell Lateral Raise
- 8x Dumbbell Overhead Strict Press
- 00:30 Rest

Zone 2: Alternating Lunge Strength
Rest 30 seconds between walking lunges:
- 30m Sandbag Walking Lunges
- 00:30 Rest
- 20m Sandbag Zercher Lunges
- 00:30 Rest

Zone 3: Posterior Strength
Rest 30 seconds after 3 exercises, then repeat:
- 16x Russian Kettlebell Swings
- 8x KB Single Leg Deadlift (2 hands)
- 8x Superman Rows
- 00:30 Rest

Zone 4: Treadmill Run
- Run for the whole time at a moderate pace, incline 2-4%

Zone 5: Sled Pull
- 15m Sled Pull (You go, I go with partner)
- Rest when needed, keep heart rate controlled - don't let it spike too much

2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min quad strech
1-2 min v-sit strech

WARM UP
3 Rounds
30 mountain climbers
20 squats
20 scorpio kicks

STRENGTH/SKILL
4x 8 single arm lunge press. As heavy as possible.
Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
after every set do 30 sec plank.

WORKOUT
4 rounds for time

15 chair dips
20 scissor kicks lying on back.
30 russian twist
10 devils press.

COOL DOWN
5-10 calm breathing and foam rolling whole body.

Max freestanding handstand hold

A: hip snatch + hang snatch 8 sets @moderate weight

B: snatch pull + squat snatch 5x2+1

C: squat snatch up to heavy

A,
Push Press 10-8-6

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

B,
Weighted Pull-up 5-5-5-5-5

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

C,
3 rounds for time of:
Partner Run, 800 m
60 USA Kettlebell Swings@24/16kg
40 Toes-to-bars

Kettlebell Swings- shared
Toes-to-bars- shared

Complete in teams of 2.

Goal: Sub 25 minutes

D,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance + T-Hold, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

A: Snatch @75-80% 4X3
B: Clean and Jerk 2+1,1+2 @80% 2x
C: Clean pull max.