Max HSPU

Deadlift 5x5 @100kg

Death by EMOM:
. Squat clean&jerk x2 (55kg)
. Front squats x6 (55kg)
. Row 10 Kcal

150 Wall ball shots

2 Rounds @ conversational pace
250m Row
8 Scapular pull-ups
8 Push-ups
10 Air squats
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
+
2 Rounds
0:20 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
12/8 (cal) Row
+
2 Rounds
12/8 (cal) Row
2 Bar muscle ups
4 Strict handstand push-ups

3 rounds for quality:
Bulgarian ring row x 8-12
Knees to chest on rings x 6-8
Half kneeling wall open book x 8-10 (per side)

A) EMOM16

1. 15 box step ups
2. 8 thrusters
3. 10/8 cal row
4. 6-8 pull-ups

Rest 3min

B) EMOM16

1. 40s burpees
2. 15 wallballs
3. 20 sit-ups
4. 6-8 ttb's

Back Squat
5 sets x 5 reps @ 70% (77kg)

Farmer Carry
5 sets x 1 Min of walking - 1 Min resting (2x20kg)

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Russian twists

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Power snatches

20 x 2 Power snatches @ 65%, lift every :30s

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 72%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 62%
3x6 @ 68%

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Core:
Sandbag bearhug hold, accumulate 5:00 minutes.
*15 GHD Sit-ups penalty each time you drop the sandbag

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 15 Rounded back extensions

45 min PK
PK 45 min
100 rope jumps
30s plank hold
30+30s side plank hold
20s active hang
2+2 TGU, light kb
10 goblet squats
1600m machine
10 ring rows
10+10 standing hip rotations