3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

Planks for 4 minutes (unbroken)

2 rounds:

30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

10 Rounds For Time:
15/12 Calorie Row
15 Wallballs (20/14)

Rest 1 Minute Between Rounds”

Kilos (9/6)

Weighted ring dip 3 RM

10-9-8-7-6-5-4-3-2-1
Row
Burbee over rower
Back squat @80kg
Power Snatch @45kg

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups

STRENGTH
Overhead Squat, 7-5-3-1-3-5-7

Target: increase and decrease loading set by set.

Bench press
- 60 x 3, 4
- 52.5 x 8,

For time

• 30 handstand push-ups
• 30 deadlifts
• 30 ring dips
• 30 power cleans
• 30 pull-ups
• 30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Narrow grip bench press 2x10
Normal grip bench press 2x8
Wide grip bench press 2x6