4 Sets:
5 Weighted Ring Dips
- Rest 1min
5 Weighted Chin-ups
- Rest 2min
Score: Total weight lifted

Power Clean + Front Squat

7 x (1+3)

In seven sets find your maximum weight complex.

A.
Warm Up
3 Rnd
Row 200m
10 Lateral squat KB
12 KB RDL
14 KB Push Press one arm (7/7)
pvc+mobility

B. Forza
Strict Press
6×4 80%

B1. Forza

Bench Press
4×6-8

C For Time

3 Rnd
10 Burpee Box Jump Over
10 Power Snatch 60/40kg

D. For Rep

AMRAP 8'
Max mt Ski Erg
Rest 2'
AMRAP 6'
Max mt Ski Erg
Rest 4'
AMRAP 4'
Max mt Ski Erg
Rest 6'
AMRAP 4'
Max mt Skii Erg

E.
3 Rnd
10 Dx-Arm KB Clean and Jerk
10 Sx-Arm KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg
poi
3 Rnd
10 Double KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg

F, forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +15lbs

G.
Weighted Dead Hang
3x60"
Back Rack Split Squat
4×15
2x lato
5x 20"
Back Extension hold

-Lämppä
3 x
12 kahvakuulaheilautusta (american)
8 goblet kyykkyä
4 + 4 KB tempaus
4 + 4 1-jalan mave

• 2rds:
  45s. Row/Bike/Run
  9 Squat
  7 Ring row
  5 Push up

• 2 rds:
  10-20 DU's
  2-3 Wall walk

• 2 rds:
  6 OHS
  6 DB clean & jerk
  6 T2B

• Mobility...

• Practice HS walk

WOD
12min. amrap
20x (walking )lunge
7-15x push up
20-30s plank

1) C2 bike 20-22 cal
2) wallball 12-16
3) row 14-16cal
4) ghd situp 8-12
5) rest

REST DAY / MOBILITY

EMOM 15
1. 10-14 one arm DB thruster (alternating)
2. 8-12 devil's press (alternating)
3. 10-14 box jump

25 Overhead Squats (35/25kg)
20 Single Dumbbell Hang Clean and Jerks (22.5/15kg)
15 Toes to Bar