5 rounds of continuous movement of

• 2 legless rope climbs, 15-ft. rope
• 20 controlled, slow AbMat sit-ups

2*50 Cal Row
20* BS from floor
W: 3/4 BW M: BW
TC 13'

5*
50* DU
50% of max kip HSPU

50* Weighted Abmat Sit Ups

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x8/ (any grip, any stance, 1 re-grip allowed)
DB Chest Press on Bench 4x8
Ab Wheel 4x8 (with pause)

3:30-4
18

100 reps Air Squat
50 Reps Lunges
50 Reps Leg Raises
100 Reps Sit Up

Deadlifts - 5x225, 5x315, 5x365, 5x405 - stopped there - hamstring twinge
Metcon - 5 Rnds - 5 DL (315), 30 DUBs, 5 Hng Clns (185), 30 DUBs

Tempaus, 5 x 3

6x1 (~60-70%)

EMOM 10 min:
- COMPLEX (40/25 kgs):
--- 1 x Power Clean.
--- 2 x Hang full clean.
--- 3 x Thrusters.
--- 2 x OHS.

3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

Jalat