1a) Barbell Curls: 6 x 10; no rest
1b) Abs with Plate Switch: Tabata: 6 x 10/side; no rest
- Pick weights that you can keep moving and do unbroken sets.

Then

Double Leg Banded Hamstring Curls: 3 x 25. Rest 60s.

5 rounds for reps of

• 2 minutes of strict muscle-ups
• 3 minutes of rest

2 mins cardio (bike, run or row)

Then 2 rounds
10 good mornings with empty barbell
10 KB single leg deadlift Per leg

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

• weight stays the same throughout

RMU
Warm up classic gym
2x10 pull up to ring
2x10 push up to ring
core to ring (twist, hollow, arch)

Skill RMU
15p
Rmu with bend
RMU to knee
rmu with box/jump
rmu with bend and help
5 rounds for time
10 V sit
15 push up
30 sec pull up hold
15 push up
10 V sit

Snatch High Pull + Mid Tight Squat Snatch

2 x ( 1+1 ) x 65%
2 x ( 1+1 ) x 70%
2 x ( 1+1 ) x 75%
2 x ( 1+1) x 80%

SO 1:30

For time

Byu in 50 cal Assault Bike
3RDS
6 Power Clean 80/50kg
14 bar facing burpees
Cash Out 1000/900m Row

5 Sets:
200m Fast
200m Recovery  

[Rest 2:00 After 5 Sets]

3 Sets:
200m Fast
200m Recovery  

[Rest 2:00 After 3 Sets]

1 Sets:
200m Faster

2-3 min light cardio
1-2 min banded bully each side
1-2 min hamstring strech each side
1-2 min v-sit strech

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

A.
2 rds:
12 Air squat
9 Sit ups
6 Push up

2 rds:
6 Squat w/ db/kb
6 Burpee
6 Power snatch

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Shoulder pump

B.
For time:
3 rounds:
50 Squat w/ db/kb
40 Burpee over db/kb
30 Hang Power snatch w/ db/kb
Rest 3min...