Rest day.

Read “A Deft Dose of Volume”

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

12 MIN

• 12 Ring rows
• 12 Pushups

5x3 Tempo Bench Presses 33X1
Sets 1-2: @60%
Sets 3-4: @65%
Set 5: @70%
- Rest 2-3min btw sets

Back squat 5 RM, then max reps @ 90%

Front squat 3x5

5 sets:
A) 3 x Hang power clean (above knee)
B) 3 High box jumps
- rest 60-90sec between sets

4 rounds for time:
300m Run or Row
15 OH squats (20/15 kg)