Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

GINNASTICA CALLISTENICA

A1, In 12-15 mins
Deficit Deadlift
-build to a daily 3 rep max (not tng)
-rest 1:30-2:00 mins btw Heavy sets

A2, 3 sets:
5 reps deficit DL @70-80% of A1
-rest 1-2 mins btw

B, 3 Superset:
-10/10 KB/DB Bulgarian Split Squat @same mod. weight
-10-15 Seated Pike Leg Lift

Emom10
1 clean pull + 1 power clean, climbing

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The Chief:
5 rounds of a 3-minute AMRAP:
3 power cleans
6 push-ups
9 air squats

*rest 1 minute btw

3 min on, 0,5 min off
2 rounds

1. Run
2. 10 x Boxjump, 10 x pushup
3. Ski
4. 20 m lunges, 20 m forward jumps
5. Row
6. 20 x Wallball, 10 x burpee

For time

• 7 single-dumbbell devil’s presses
• 100-meter single-dumbbell carry

♀ 35 lb
♂ 50 lb

EMOM16
1. Hspu kipping
2. Hspu negative
3. DU/crossovers
4. 🦋 pull ups

Rest

Muscle up training and abs / ghd/t2b max 15 min.

Mobility for lower body

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30 min for quality
2 min ergo
10 clean to wallbalss
6+6 turkish get ups
0:30 ring plank hold / normal plank hold
rest 1:00

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
6-8 half kneeling kb bottom up press or arnold db press R/L
6-8 single leg rdl + clean R/L
6-8 burpees
6-8 tempo ring rows

Weightlifting
3x2 push jerk (pause on catch) + 1 split jerk (pause on catch)
5x1 push jerk + 1 split jerk @60-80%
rest 1.5-2 min bwn sets

Metcon
15 min at 80% effort
50 du or 45 sec of double unders/single unders
5 burpees
5-10 push ups
5 strict pull ups
5-10 kipping pull ups / ring rows
15 air squats

Engine

4 Sets Of (48min)

AMRAP 4:

• 5 Strict Pull Up
• 10 Push Up
• 15 V-Up

rest 2min
Into,

AMRAP 4:

• 5 Shuttle Run (7.5+7.5m)
• 10 KB Swing @24kg
• 12 Cal Row

rest 2min