Working in pairs 4/5 Rounds
A. 10 floor flys 2x15/10kg
B. 10 bicep curls 30/20kg
C. 10 skull crushers

YGIG after each movement

Find your max set of press ups

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

1.5 mile run (under 12 mins)
Rest 1 minute
1.5 mile run (under 9 mins)

Total 105 min

3 sets of:
10 T2B, 10 box jump, 10 air squat

Skillwork: BMU practice for 20 min, 6 sets, best yellow band

A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
> strict pull ups
10, 10, 9
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
7 7 9
30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
8 9 9
Rest 30 seconds
B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…
20 30 40 45 45 50
C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell > 8
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts.
52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 4400 kg

D.
For time:
Run 800 Meters > row
20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
Run 800 Meters > row
20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
Run 800 Meters > row

Result: 23.57
Avg/max HR 157/182

E.
500 m row

4 min AMRAP
12 cal ski
9 Push up with dumbbells
6 Push press (22,5 kg/ 15 kg)

REST 2 minute

4 min AMRAP
6 Push press (22,5 kg/ 15 kg)
9 Push up with dumbbells
12 cal ski

Bench press 5-5-5-5-5
Aim for 5 heavy sets. Somewhere around 80% of your 1rm if you have one.
Rest 2-3min between each working set.
Ok to test your strength and go to failure on the last set.

Warmup:

Bench technique:

Strenght and Skills:
1. Squat.
6 sets of 2 reps @80 %

1. OHS Complex W/ empty bar Two sets of 5 reps (in the 3 vers) A.Down slow, up fast. B. Down slow, up fast w/ 3” pauses at the top and bottom position C.normal w/ pause at the top.

3.Snatch Warm up:
Two sets of five rep for ABCD w/ 3” pauses
at the start position For each
in the overhead pos for the muscle snatch
at the bottom for C,D,E
A. Snatch pull
B. Muscle Snatch
C. Power Snatch
D. Deep power snatch
E. Full snatch

1. Complex ,
   A. Establich a daily max :
   Power snatch+ Hang power snatch + Tng full snatch + Hang full snatch
   B. Do five Add sets @90%

2. Snatch Pull
   Ten set of 1 snatch pull + 1 hang snatch pull + 1tng snatch pull+ 1hang snatch pull at the weight of the heaviest of 4.A

3. Snatch Deadlift.
   Three set of ten reps (weights from 4.A)
   Hold at the pockets 3”

Gym And Wod:

Wod Cardio:
Amrap 16
4 Mu
8 Kb squat clean
12 Burpees
16 Ttb