Deadlift
5x40%
5x45%
5x55%

Shoulder Press
1x4 @60%
1x4 @70%
1x4 @80%
1x3 @90%
2x4 @90%

EMOM 20 min (5 rounds)

1) 5-10 strict ring dips
2) 50 Double unders
3) 30sec hollow hold
4) 30 sec arch hold

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

AMRAP 10:
15 burpees
15 Thruster @50/35kg
15 Kipping pull up

4 mins rest

AMRAP 10:
15 burpees
15 Shoulder to Overhead @50kg/35kg
15 Box Jumps

4 mins rest

AMRAP 10:
15 burpees
15 Hang Power Cleans @50kg/35kg
15 Wallballs @9/6kg

Rx+: 60/40kg

Goal : 2 + rounds in each AMRAP

Hand stand 4x30s

7-10 rounds, E5MOM:

Assault 20/15kcal (or row)
Round of C2B Cindy

5 C2B
10 Push-Up
15 Air Squat

Start a new round every 5th minute. Keep a steady, but fast pace. You should have at least 2min rest between rounds. Badasses scale the Assault/Row to 30/20kcal.

Partner WOD
3 Rounds of
20 Pullups
20 Pushups
20 Situps
20 Squats
-->
3 Rounds of
18 Thrusters 42,5/30kg
9 Bar Facing Burpees
-->
3 Rounds of
30 High Box Jumps
20 Wall Balls
-->
3 Rounds of
20 KB Swings 32/24kg
16 Toes-to-bar
-->
3 Rounds of
75 Double Unders
25 Handstand Pushups

10 min AMRAP
8 HSPUs
8 T2Bs
4 Bar MUs

1.) Muscle snatch (10min.)
2.) Snatch balance (10min.)
3.) Squat snatch (10min.)

• max 60%