1A) Weighted ring dips 3x1x80%
1B) Side to side push ups 3x8

For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-ups

Rx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00

Extra:
Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.

Superset
A1. Glute Bridge KB Bench w. Rotation
4 x 8-10 @3s down. Rest 60s.
– 1-2 Warm-up Sets
– Stick w the tempo

A2. Supinated Grip Inverted Rows
4 x 12-15. Rest 60s.

For Time w. a partner

0:00-20:00
9 Box Jump w Step Down (61/51cm)
12 Alternating DB Power Snatch (50/35#)
15 Butterfly Sit-ups

22:00-32:00
Max 30 Meter Sled Push

– Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

For time:

30-20-10
Db snatch @22,5/15kg
air squat

Side Planks/ Star Planks
8 x 20s on 10s off – Alternate sides

Partner AMRAP 30

20cal machine
20 Db snatch
20 Db reverse lunge
20 pull up
20 up& down
(I go Y go)

Side Plank/ Star Plank
8 x 20s on 10s off – Alternate sides

1a) Front squat 3x5x85%
1b) single leg broad jump 3x(5+5)

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– Improve from last week