-6 push presses @ 80% of your 1RM split jerk
-18/15cal bike OR 15/12cal ski
-12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
-12 walking lunges w db

3-4 ROUNDS FOR QUALITY

1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-

10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-ups (3.5"/2")

After Each Set:
100-ft. Farmers Carry 23 / 16 kg's

In 10 min follow that ladder with partner :
9 sncyro T2b
3 Devil’s clean @2x22,5/15kg
9 Syncro T2b
6 Devil’s clean
9 Syncro T2b
9 Devil’s clean
9 Syncro T2b
12 Devil’s clean
.
.

REST 3 mins

Every 3 mins x 7 sets
20 Syncro Single arm dumbell thruster@22,5/15kg
20 Syncro Dumbell Pull through alt.
40 Double under each person ( same time)/40” amrap DU

4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry
4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 43 / 29 kg

Wod
8 rounds
30s work/30s rest
A)Wall ball
B)Burpee

C)alternating Db hang clean and jerk 22,5/15kg
D)V-ups / Sit up

For time

• 10 push presses
• 10 kettlebell swings
• 10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box