5 sets
8-10 supinated bent over barbell row
Rest 1:30
For time
50 Dl (60/42,5)
40 doubleunders
30 reverse lunges each leg (first R then L)
20 burpees over the bar
10 strict hspu / H.R. Pushups
Tc 10 min
rotate 6 min for quality
10 facepulls
10 reverse Flys + 10s hold
10 slow scapula pushups
E2MOM for 12min do (start @ 60% and build up)
3 pause cleans (pause 2s above knee)
2 jerk dip squats
2 jerks
3 sets
ME strict hspu
ME pushups
Rest 1:00
2 sets for going allout
400m run
20 Russian kbs
200m run
15 russ kbs
100m run
10 kbs
Rest 3 min between efforts and try to match first set
3 sets
1:00 Weighted plank
Directly into
1:00 weighted pushup support
Rest 1:00
3 supersets (stay moderate and well controlled)
8-10 dB hammer curls
8-10 dB triceps extenstion
Rest 1:00