1 set of 10+ Strict Press

*Score = Total Reps

A)
Close Grip Floor Press
4 x 6. Rest 2:00
- build to a heavy 6 by adding weight each set
- Match or improve on last week if feeling good.

B)
Superset! 3 sets
1-arm DB Rows x 8-10/arm
Rest 45s.
Rollback Triceps x 12-15
Rest 45s.

Snatch
8x2r
1 rep in the tank
Go every 90s.

Mobility

Deadlift 4x6 @70-72,5%

EMOM 36

1 minute : 12 Wallball 20/14p
2 minute : 10 Side Crunch ( R ) w/ KB
3 minute : 10 Side Crunch ( L ) w/ KB
4 minute : 6 - 10 Devils Press 2 x 22,5 / 2 x 15kg
5 minute : Max calories Echo Bike
6 minute : Rest

Results is Devils press & Calories

Every 90s x 6
1 Clean + 1 Hang clean + 1 Split jerk

Strict chin up 5x4

47 minutes, easy pace.

75/60 Calories Any Ergo.
10+10 Banded 8

6 Tempo Deadlift, max. weight 65% (1 sec up, 3 sec. down)
3 Bar Muscle Ups / 4 C2B / 5 Kipping Pull Ups
5 Strict HSPU / 5 Shoulder Press

Handstand/ handstand walk practise 10mins

EMOM 5:
20-30sec handstand hold/ max distance handstand walk

AMRAP 10
2-4-6-8-10.. Kipping pull ups
20 double unders

Scaled: jumping pull up/ 40 single unders