1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.

• This a triset - you go from 1a to 1b to 1c then rest 60s.
• All sets should be challenging

Sprint & TnG jumps

7 rds, every 2:00

1 x Sprint
4 TnG Box jumps

3 Push press, building heavy
5 Negative pull ups

10 rounds, every 2:00

Floor Press in Bridge - medium grip: Build to a heavy 6 in 6 sets. Rest 2:00

• Option: Only add weight if form permits.

7min AMRAP
8 x Thruster 35/35kg
8 x Box over jump
8 x Pull-up

Five rounds for max reps of:

Body weight bench press
Strict Pull-ups

Rest as needed between movements and rounds.
Post reps for both exercises in all rounds.

6min AMRAP
15/12cal Air bike/Row
6 x Shoulder to overhead (rack allowed)
M:70-80kg
W:50-60kg

Result is number of Shoulder to overheads only!

CONDITIONING

9min AMRAP

20m D-Ball/Sandbag Carry
10 Burpee over D-Ball/Sandbag (lateral)
50 DU

RPE 4

Tailoring Options:

D-Ball/Sandbag Carry→ Farmers 
Carry
DU→ lower rep scheme or single unders

Push Press: 1RM in 10 sets. Rest 2:00

• Build over the course of 10 sets
• Sets should look like: 3-3-2-2-1-1-1-1...
• Option: 5 x 5 working technique and only adding weight if form permits

For time

Row 30/25 calories
50 thruster 20/15kg