Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
- Option: Build to a moderate set of 5 in 6 sets. Rest as needed.

8 rounds
2 Strict presses
3 Pull ups/ Weighted pull ups/ Rubber band pull ups

2min rest between rounds

"DIANE"

21-15-9

Deadlifts (225/155)
Handstand Push-ups

"Venti"
AMRAP 20:
20 wallballs (20/14)
20 alternating single arm power snatches (50/35)
20 box jumps (24"/20")
20 single arm dumbbell push presses (50/35)
20/15 calorie row

Kilos:
wall ball 9/6
Snatches 22,5/15

On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang power snatches
6 Overhead squats
3 Squat snatch

FOR TIME:

3 rounds.

15 US Swing

12 Snatch (alternating)

9 Sit up

.

@ 16/24kg KB

TC: 7min

EMOM 12 30s ON/30s OFF

Box Jump

Shuffle run

Slambal

CONDITIONING

14min AMRAP:
10m Prowler Push (medium load)
12 C2B
10m Prowler Push
8 HSPU

Overall RPE 4

Tailoring Options:
Prowler Push→ Banded Sprints with a partner
C2B→ Pull-Up→ Ring Row
HSPU→ HSPU on a Box

AMRAP 10
15 Wall Balls
15 Abmat Situps
15 Ring Rows
15 Wall Ball Overhead Situps

1.) High Box jumps
2.) One hand KB Hang snatch
3.) Row / Air bike

• you choose reps / weights

1 High Hang Power / Squat snatch
1 Hang Power / Squat snatch
1 Power / Squat snatch

• Alternate Power & Squat Every rnd.
• max 60%