3 Rounds For Quality:
8-12 Strict Pull Ups
10 Barbell Bent Over Rows
Max Reps Barbell Bicep Curls
- Athlete choice on load, but barbell movements with same bb.

12 min AMRAP:
8 Burpee Over an Object
10 Step-Ups (w/ household item) or Reverse Lunges
12 Single Arm DB Clean & Jerk
(if the DB is light, do a muscle clean and strict press)

For Time:
100 DB Front Squats
• On the top of every minute, perform 10 sit-ups

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL/PREP/WU
Kip -> Kip to swing - > pull up --> c2b
Kipping HSPU

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

Bench press 5 RM, then 3x4 @ same weight

Lepoja

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

3 rounds
50 single unders
25 plate hops
4 db snatches + 4 db c&j , work up close to workout weight during warm up
8 goblet squats
8 scapula pull ups

test 1 round : 15 double unders + 2 db snatch + 2 db c&j @workout weight

Maximum sit outs in 1 min.