STRENGTH

3-4 rounds, rest as needed

1) 5+5 2xKB Front Rack Box Step-Up
2) 5+5 Lunge DB Press
3) 10 Barbell Bicep Curl

RPE 4 to 4+

WEIGHTLIFTING

Push Press

4x4, rest as needed

RPE 3-4

Power clean + split jerk + hang squat clean + split jerk

Mid-hang Clean
10x3 @70%
Go every 90s.

AMRAP 30:00 with a partner:
30 Wall balls @20/14
20 USA Swing @32/24kg
10 Bar Muscle-ups or Strict Pull-Up (CTB if possible)
20 Goblet Squats @32/24kg
30 Calorie Row/Bike/Ski or 2 x Stairs
*One person works. Split as desired.

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4

AMRAP 20

9 Push Press 60/40kg
15 Pullups
21 Box Jumps

*every 5th minute - 50 Double Unders

"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

3x5 Shoulder Press
+
1xAMAP Push Press @heaviest set of SP

Floor Press
4x8r @ relative heavy (1rep in the tank)
Perform as a drop-set. Reduce weight after every set.
Do as many reps as possible on last set. No rest.