Chest/Back

Warm Up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Superset #1 - 5 sets
A1, Bench Press - (heavy 5 all sets) 80-85%
A2, Seated Row Machine - 10

Superset #2 - 4 Sets
B1 Incline Bench Press - 10
B2 Single Arm Dumbbell Row - 12/12

Superset #3 - 3 sets
C1 Chest fly machine - 1 min
C2 Bent Over Row - 1 min

FINISHER - For Time
100 Pushups
100 TRX Row
50 Pushups
50 TRX Row

Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4 (Work up heavy 4 reps)
A2 Pullups w weights - 10,8,6,4 (Use weight if you can)

Superset2- 4 Sets
B1 Alternate Incline Press w Dumbbells - 20
B2 Alternate Bent Over Row w Dumbbells - 20

Triset - 3 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
3000m Row for time
Every 3 minutes -10 clapping pushups

Rotating Stations Every 2:00, for 18:00 (3 Rounds):
Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

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4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

1. Muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + split jerk
   6 x 1+2+2
   rest 2min

3. Clean pull + low hang clean pull
   5 x 1+3
   rest 2min

Thruster 5-5-3-3-3-1-1-1 reps

LEPO

A) Turkish get up
4-3-2-1
- complete the sets unbroken on one side then switch
- try to increase load each set
- rest as needed between sides and sets

Option: practice with moderate loads

B) AMRAP 12 mins
6/6 snatches@24/16 kg
12 box jumps@60/50 cm
6/6 clean and push press
24 air squats

4x5 Overhead squat