For time:
10-8-6-4-2 Power C & J @ 50/35kg
30 DU (In between sets and also after last C&J)

Timecap: 8min

Push Press: 5-4-3-2-1-1-1-1 (16 mins)
- 3-4 singles above 90% building to a new 1RM
- Optional: 7 x 5 only adding weight if form permits.

between sets :
1-Arm Ring Rows: 4 x 6/6 reps

STRENGTH

4 rounds, rest as needed

1) 10m Walking Lunge (anyhow) + 5 High Box Jump
2) 8 DB Bench Press, tempo 30X1 (3sec down, explosive up, 1sec at top)
3) 10 Pendley Row

RPE 3 to 3+

In 20 min find today's heavy

3 @83%
2 @86%
1 @89%
3 @86%
2 @89%
1 @92%
3 @89%
2 @92%
1 @94%

Rest as needed btw sets.

75 x Air Squat
50 x Ground to OH w/ plate 20/15kg
50 x Air Squat
25 x Burpee to plate
25 x Air Squat

50 push ups
40 front squats 70/50kg
30 T2b
20 cal Air bike

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
- Compare to 09-04-2019

Conditioning WOD

10min EMOM

30 sec. row
30 sec. air squats
1 min rest

10min EMOM

30 sec. DU
30 sec. sit-ups
1 min rest

10min EMOM

30 sec. wall ball
30 sec. burpee
1 min rest

3 rounds of supeset :
Strict Pull ups x 5 reps @50-60% of 1 rm.
burpee box jumps x 4-8 reps
rest 2-3 min and repeat total 3 times.