3 x max

15 MINUTE AMRAP
BUY IN - 1 MILE RUN
-7 AMERICAN KB SWINGS
-14 HAND RELEASE PUSH-UPS
-21 SIT-UPS

Snatch Push Press 5x5 (78%)
Good Morning 3x8 (29% Back Squat)

Spinning 30:00 11.4 Miles
Row 2k 9:20
10 kte hanging
10 back ext
10 kte elbows

Muscle

Upper
Bench Press 5 x 5
Dumbbell Press 5 x 20

T-Bar Row 5 x 5
Inverted Row 5 x 20

Push Press 5 x 5
Dumbbell Shoulder Press 5 x 20

Ring Dip 5 x 5
Dumbbell Extension 5 x 20

Chin Up 5 x 5
Incline Curl 5 x 20

Metcon

Push press 3 RM, then 2x max reps with 80%

Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
15 Kettlebell Swings
10 Dumbbell Push Press

Partner WOD
50 D-ball over shoulder, you go I go
40 burpees partner in plank
30 pull ups partner in Wall sit
20 push press 50/35kg, partner hang
1000m row, partner in double Kb front rack hold

Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

B.
Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right