EMOM 10 mins
1 Bear complex
60% of 1 RM Clean & Jerk

Single arm KB/DB press 3 x 6-8 – rest 60s

Complete in any order

DB bench press 5 X 10

Strict pull-up/ring row 5 X AMRAP

Barbell curls 5 X 10

Barbell skull crushers 5 X 10

DB hammer curls 5 X 10 per hand

Dips 5 X AMRAP

No heavy breathing allowed.

Hybrid Athletics workout*

Metcon:
AMRAP 12
10 hang power clean 50/35
7 pull ups
5 pistols / leg

10x 70%
8x 75%
6x 80%
4x 85%
2x 90% of 1RM

5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

3 rounds for time of :
21 WB 9/6 kg
15 squat Clean 60/40 kg
9 Push Press 60/40 kg

timecap : 15 mins

Floor Press
5 sets of 2 reps

10 heavy ring rows between sets

Hang Clean + Clean and Jerk
12 x 1+1 @ 65+-85%
Go every 75s.

3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups