Bench Press

8 x 1 @ 90% +

Go Every 2:30

”Nor’easter”
AMRAP 15:00
5 Power Snatches (52.5/35kg)
10 Toes to Bar
15 Wall balls (20/14)

• Rx+: 60/42.5kg
• Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.

Ring dips

max - max - max, lepää 3 min.

For time :

21-15-9
Ground to overhead
Bar Over Burpees

TC 6

Barbell 35/25kg

Check the chart at the whiteboard for the reps!

On a 10:00 clock:
Build up to a heavy 3-rep Push Jerk

Complete 5 rounds each

50 Double Unders
8 deadlift
6 hang power clean
4 STOH

bench press
2 x 8

• leave 2 reps in the tank
• rest 3 min btw sets

2 x 4

• leave one rep in the tank
• rest 4 min btw sets

EMOM 21

1) 1-10 HSPU
2) 12 Ring row
3) 12 air squat

EMOM 16

1 Minute : 5 Push Press @ Heaviest SP OTD. ( Floor )
2 Minute : 10 Line Facing Burpees
3 Minute : 5 Strict Chin-Ups
4 Minute : 15 Air Squats