A)
Push Press
3 x 5 @ moderate load. Rest 90s.
- Build to a moderate load roughly 75% of 1RM if known then perform three work sets with it.

B)
Strict Pull-Up
Accumulate 30-40 Reps. Rest 60s-90s.
- Sets of 3-6 reps should be challenging
- Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows

Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

Superset!
4 sets
Glute Bridge Dumbbell Floor Press x 10-12.
Rest 60s.
Elbow Out Landmine Row x 10-12 each.
Rest 60s.

Every 3:00 x 5 sets
5 Devil's Press @50/35lbs
5-10 x Strict Pull-ups
15 Hand Release Push-ups

Front Squats 3x3 @82,5-87,5%

AMRAP 12min
2-4-6-8-10... alt. arm DB snatch 22,5/15
2-4-6-8-10... DB reverse lunge 22,5/15
10-20-30-40-50... double under

For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

3x2 Snatch Balance

• Use 10% Heavier than 4x3

3x 90s on / 90s off
10/8 cal bike erg or 9/7 cal echo bike
10 wall ball 20/14
AMRAP chest to bar pull-up

3min rest

3x 90s on / 90s off
10/8 cal row
6 burpee over rower
AMRAP v-up

9 Rounds of 3min ON/ 90 sec off (3 rounds of A, B and C)

A)
90sec Max cal SkiErg
straight into
90sec AMRAP of
3 Pushups
6 Sit-ups
9 Squats

90sec Rest

B)
90sec Max Cal Assault bike
straight into
90sec AMRAP of
6 DB Snatch
6 DB Single Arm Overhead Lunges

Rest 90sec

C)
90sec Max cal Row
straight into
90sec AMRAP of
2 Burpees over KB
4 Goblet Squats
8 KB Swings

Rest 90sec