1A) push ups 3x10
1B) ring dips 3x8
1C) pull ups 3x6
1D) C2B 3x6

1a) Ring Rows: 4 x 10-12. Rest 30s.
- Pause for a 1 count at the top

1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
- all sets of with one challenging weight.
- Class does floor press

C&J

6-9 reps @80-88% every 60-90sec

3 rounds for time:

5 Devils Press 22,5/15kg
10 DB Box Step Over (2xDB)
15/12 cal Airbike

Target: all reps unbroken

RPE 3-4

All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

10-20 mountain climbers / per puoli
10-20 side dips with KB or DB / per puoli
10-20 russian twist / per puoli
2 or 3 rounds . Rest as needed.

Back or front squat 8-6-4-2

Metcon:
7 rounds for time
7 hang power snatch 50/35
7 T2B

3 sets of
• Single leg Box Step Ups x 6 reps per leg (front loaded with KB)
• Good Mornings x 12, Heavy, but good form.

21-18-15-12-9:
Kettlebell Swing 24/16kg
Thrusters 35/25kg

Timelimit 15min