Bench Press Ladder

3x 7-6-5

1: 4-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

Deadlift Ladder

3x 7-6-5

1: 4-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

Basic Conditioning
For 35min:

90 Air Squats
While Partner....
Plank hold

80 Ring rows
While Partner....
Superman hold

70 Pushups
While Partner....
Handstand hold

60 burpees
While Partner....
Hang hold

Share as you wish

Mobility: Back, Wrists

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each

2-3 rounds:
2min Row
2min Ski
2min Assault bike
10x10 Shuttle run

Directly into....

3 rounds:
1min Row
1min Ski
1min Assault bike
3 DL
3 Hang power cleans
3 Front squats
3 STOH

M 2x20kg DB
W 2x15kg DB

Light pace, continuous work just to break a sweat.

9x Every 90s:

1 Squat Snatch + 1 Snatch Balance + 2 OHS

40-50% 1 RM Snatch

50 x DU
12 x Pull Up
12 x OHS (50/35)

FS: 4x8

1:30 On / 1:30 Off:
25 Double Unders
6 Deadlifts (102.5/70kg)
25 Double Unders
Max Strict HSPU in Time Remaining

EMOM 20
1) 5-10 Handstand Pushups
2) 8-15 Toes-to-bar
3) 5 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest