3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts

*Repeat from 6.25.22 

Rest Day and Open 22.3 +++? to be announced at this evening.

4 x 6 reps

Go every 2:00

1 x 3 (65%)
1 x 3 (75%)
1 x 4 (85%)
4 x 5 (90%)

Percentage from 1RM

10-10-10-10

Go every 2:00

Chest/Back

Warm up - 4 sets
10 pushups
12 trx row
15 situps

Superset #1 - 4 sets
A1., Bench Press - 12,10,8,6
A2., Lat Pull Down - 12,10,8,6

Superset #2 - 3 sets
B1., Incline Dumbbell Press - 12,10,8
B2., Strict Pullups - max Reps

Superset3 - 3 sets
C1., Chest fly with dumbbells - 12
C2., Seated Row - 12

FINISHER
Floor Press w Dumbbells - 10-9-8-7-6-5-4-3-2-1
Renegade Row 2-4-6-8-10-12-14-16-18-20
@2x20kg

A) EMOM 12 mins
Min 1: double KB front rack march
Min 2: hollow body hold
Min 3: goblet wall sit w/ pulse
Min 4: arch hold

B) AMRAP 4 mins x 3 sets
8/6 calories bike/row/ski
4 cleans
4 lunges (2/2)
4 push presses
-rest 1 min between sets-

Rx: 24/16 kg
Goal: 2+ rounds each set

In Team of 2
8 min Amrap x3
Rest 2' btw amraps
YGIG, P1: active work P2: passive work
1)
30 USA Swing@24/16kg (P1) - Plank hold (P2)
60 DU (P1) - Hollow/Tuck hold (P2)

2)
30 KB SDLHP@24/16kg (P1) - Superman hold (P2)
30 T2b (P1) - Deadhang (P2)

3)
30 Wall ball@9/6kg (P1) - Dbl KB farmer hold@24/16kg (P2)
30 Burpee (P1) - Wall sit hold (P2)

60-minute AMRAP

10km BikeErg
+
2 Rounds
80/60 (cal) SkiErg
1600m Run
+
BikeErg for distance in the remaining time

Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest