Max Effort Shoulder Press
(5-5-4-3-3)-3-3-3-3-3
2min Recovery

3 x 10min Couplets

YGIG
1 x KB 24/16kg

1) 16 KBS - 200m Run

-2min rest-

2) 8 STOH (L) - 10 Walking Lunge - 8 STOH (R) - 10 Walking Lunge

-2min rest-

3) 5/5 KB Snatch - 12 Goble Squat

For time;
100 DU's / 200 Singles
50 T2B
40 Front Squats 60/40KG
30 Burpees over Bar
20 Power Cleans 60/40KG
5 Ring MU

17 Mins Time Cap

Scale as needed

15 min to find 1RM push press

12 minutes for quality and minimum rest:

• 1 x L-pull-up
• 2 x ring dip
• 2 x L-pull-up
• 4 x ring dip
• 3 x L-pull-up
• 6 x ring dip

...

Do unbroken sets, and when you fail, do 3-5 wall climbs and start from the beginning.

3 rounds for time:

• 75 Double Unders
• 50 Air Squats
• 25 Calorie Row

On the minute, every other minute for 10 minutes:

• 8 back squat

Cash out: 800 m run

3-position snatch

Use 65-80% of 1RM snatch

Record max weight.

Every 2:30 x 4 Rounds
6 Front squat
8 Back squat (non full ext.)

@ 70% of 1RTM FS

40min for quality

• 400m Run
• 10 Pull up
• 20 Air squat
• 10 Push up
• 20 Abmat sit up

Keep heart rate low.