Alternating 10 x 90sec work/ 90sec rest

A)
- 20 heavy db snatch (pick weight)
- rest of the time box over jumps

B)
- 20 kb swing 32/24kg
- rest of the time ghd or weighted sit ups

For time:

• 50 box over burpees
• EMOM 2 wall climbs, start with wall climbs

time cap 12min

One set, five reps.

• 3x5 Bench Press @ 90% of 5RM
• 1x Max Reps @ 90% of 5RM

Write the number of max reps of the last set to comments.

Back squat 5x6

Back Squat 5x3
AHAP

Front squat

2 - 2 - 2 - 2, rest 3-4 min

95% max

4-5 Rounds for quality;
10 dips
8 strict pull ups
10/10 tricep kick backs
10 barbell bicep curls
10 ab roll outs

Cruise through this and rest as you need to.

Find Power Clean 1 RM in 20 minutes

Working in teams of 4;
25 Min AMRAP;
50 Cal Row / 50 Cal bike (2 team mates in deadhang)
100 strict press 40/30kg ( 3 holding single DB overhead one arm)
100 synchro squats ( dbs 22.5kg, 22.5kg, 15kg and 10kg)

DB 22.5, 22.5, 15 & 10kg