STRENGTH
Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
- Build to a moderate weight over the course of 8 sets.

METCON
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Shoulder Press
1e) Sit-ups

EXTRA CREDIT
Banded Triceps Complex
- Supinated grip pushdown (median head of triceps) x 90s Max Reps
- Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
- Overhead Extension (all three heads + anconeous) x 90s Max Reps

12 min AMRAP
12 push ups
12 box overs 60cm/50cm
12 cal row

E2MOM for 20min (10 rounds total)
20 American kettlebell swings
15 Burpees

Legless rope climb

Wod
4 rounds
15 Sdlhp 45/30
15 Stoh

10 min AMRAP
10 wall balls 9kg/6kg
300m run
5 bar MUs

8 min amrap
8 db facing burpee's (jump over)
16 dumbbell hang snatches @15/22,5kg (alt hand)

Power clean 3 × 5

For time:
21-15-9
Power Clean + Shoulder to Overhead @60/42.5kg
Front Squats @60/42.5kg

Timecap: 10 mins

Extra credit:
Banded Pull-throughs: 4 x 15. Rest 60s.
Active Straight Leg Raises x 20 reps each side.

Find heavy set of
2 Clean + 2 Hang clean + 2 split jerk

10 min AMRAP
10 SDLHPs 40kg/30kg
10 K2E
10 box overs 60cm/50cm