4 rounds
Close Grip Bench Press x 8-10 (build up each set)
Rest 45s.
1-Arm Ring Row x 8-10 each
Rest 45s.

1A) BUTTERFLY PULL UPS 5x6/ BUTTERFLY KIPS 5X10
1B) SKATER JUMPS OVER THE BOX 5x6

12 min AMRAP
10 FLOOR PRESSES 60kg/40kg
10 FLOOR WIPERS 60kg/40kg
10 BOX JUMPS 60cm/50cm

Push Press + Push Jerk
4 x 2+1, every 90s.

2 Push Press + 1 Push Jerk each set.
Little heavier than last week if form allows

12 day’s of pleasure

1 Run 200m
2 MU
3 Devil's press 17,5/22kg
4 HSPU
5 Snatch 40/60kg
6 Reverse Lunges
7 T2B
8 DB OHS (1-arm)
9 WB
10 HS Walk
11 AB
12 Thruster

30rds
20 DU
8 DB Snatch alt. 22.5/15
5 Burpee

Emom 8

1) 5-10 HSPU
2) 8-15 Boxihyppy

10x
2min ON/2min OFF

AMRAPs
A. 10/7 Cal. Row
4 Burpee over Rower

B. 5 Toes-to-bar
5 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 3 Devils Presses
6 Box Jump

E. 4 Handstand Pushups
8 Wall Balls

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
No push up burpees

Timecap: 9 mins
Goal: HARD EFFORT
Extra:
Double Leg Banded Hamstring Curl: 100 quality reps.

Superset
4 sets

1 1/4 Chin-ups x 4-6.
Rest 45s.
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 45s.

• Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings