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Workout of the Day
A.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep

Rest 2 minutes between sets

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Hand-Release Push-Ups
21 Double-Unders

2 min ME Clean and Jerk (Shoulder to over head) 60/40
2 min rest
2 min ME Clean and Jerk (Shoulder to over head) 60/40

Weighted Pistol squats

10 minutes to find your 5 rep max

Work in pairs.
One minute to perform 5 reps, max possible weight
One minute rest, while the other one works

20 min to find your 5 rep max

27-21-15-9

Row (cal)
Thruster (42.5/30kg)

OR

27-21-15-9

Burpees
Thruster (42.5/30kg)

4 rounds
30 doubleunders
34m sprint
8 HSPUs

AMRAP 12:
10 Push Press 50/35
15 Push-up
30 DU

Front Rack Lunge 3x15m
Ring Skills