5 x 5

Tempo: 30X0

2min rest

AHAFA

3 sets of heavy bent-over rows, about 10 reps (8-12). Use barbell, dumbbell, kettlebell.

Find your 1RM in shoulder press

With partner (you go I go) for total rounds of

for 14min

• 40m sled push + 10 ghd/ weighted sit-up

rest 1min

for 14min

• 40m kb front rack carry + 10 burpees

rest 1min

for 14min

• row 250m + 15 kb swing 32/24kg

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Strict MU

Workout:
5 sets
2 x (Strict Ring MU + 3 Ring Dip)
1:30 min rest

For 25 minutes:

• power clean triples (re-grip after every rep)

In 25 minutes:

Jerk triples and jerk singles

AMRAP 14 min:

7 x MU (ring)
50 x Wallball
100 x DU`s

Scaled:

50 x Wallball
200 x Single unders

OR

100 x DU´s
50 x Wallball
7 x MU

12 minute AMRAP:

• 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 1 deadlift (75% 1RM)
• 1 round of Cindy
• 2 deadlifts
• 1 round of Cindy
• 3 deadlifts ..

Share the bar with someone

No more than 10 strokes. Record fastest split (ex: 1:24/500m)