AMRAP 18:
45 Wallballs 9/6kg
30/24 Calorie Row
15 Deadlifts 125/85kg

Strength

Bench

Strength 3*5
Hypertrophy 3*8

Accessory

3 sets of
8-12 DB bench
8-12 Bent over rows

Workout

10-9-8-7-6-5-4-3-2-1

Floor press@75% bodyweight
Strict pull ups

On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row

Box: (24"/20")
Dumbbells: 22.5 / 15 kg's

“Uphill Sprints”

5-9 x uphill sprints, around 10-15sec.

Rest 2-3min between sets. All sets are close to maximum effort.

Remember to warm-up well, and cool down!

Alternate B1/B2

B1. Strict dip – 3 x 5 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Pendlay row – 3 x 8 @ RPE 8 (2 RIR), rest 2:00 before B1

Bench press 4 RM, then 3x2 @ same weight

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
Tempo Snatch 2-2-2-2-2

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

Pause 5 secs in the receiving position for each rep.

B,
3 rounds for quality of:
10 Alternating ¼ Get-ups, pick load
Bottoms-up Kettlebell Carry, pick load, 15m
10 Mini Band Front Raises
Hollow Rock, 30 secs

Bottoms-up Kettlebell Carries- light load

Warm Up
3 min air bike @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
2 rounds
10+10 suitcase deadlifts
15 ring row
10 scap pull ups
5 burpee pull ups
then workout prep 3 rounds :
:30 mod air bike
6 deadlifts , start to climb for starting weight (put 15/10kg plate on bar first round)
3 pull ups / c2b pull ups