1a) Front squat 4x1x85%
1b) side ways jump over the box with short contact 4×6
2) 10 min AMRAP
2+2 TGU 24kg/16kg
10 pull ups
3+3 pistol squats
40 DU
1a) Weighted ring dips 3x2x70%
1b) spider man push ups 3×6
2) 4 rounds
weight 80kg/55kg
5 deadlifts
4 hang cleans
3 STOH
2 back squats
1a) Weighted ring dips 5x2x60%
1b) spider man push ups 4×6
5 rounds For Load
3 cleans + 2 front squats + 1 jerk
weight 15kg DBs /10kg, use one for pull ups
3 weighted pull ups
6 dumbbell shoulder presses
9 bicep curls
12 dumbbell squats
45 min PK
600m row
30 light kb swings
100 rope jumps
5+5 kb complexes
30s plank
600m jog
20 russian twists
600m bike
6 hang power cleans at 60% of 1RM
6 + 6 jumps , landing on one foot
6 ring dips try to push explosively
8 fast kipping pull ups
2 min rest
8 min AMRAP
3 queens press 2×22,5kg/ 2x15kg (burpee + squat clean and thruster)
6 Man makers 2×22,5kg/2x15kg
10 sit ups
20 russian twists 22,5kg/15kg
1a) Front squat 4x2x80%
1b) Bulgarian knee to chest jump 4x(6+6)
2) 3 rounds for time
10 push ups
10 box jumps 60cm/50cm
10 floor presses 60kg/40kg
2 rope climbs
1a) Back squat 4x1x90%
1b) Knees to chest jumps 4×6
5 rounds
300m run
10 pull ups
10 T2B
1a) Weighted ring dips 4x2x60%
1b) jumping push ups 4×6
For time
30 deadlifts 70kg/50kg
50 DUs
20 back squats 70kg/50kg
40 cal row
10 STOH 70kg/50kg
30 cal airbike