10sec L-Sit hold
10 Half kneeling Band rotations (each side)
5 Strict TTB
Man Maker
10min Amrap:
With a Partner
4-10 Push ups
4-10 Pull ups
7-10 Jumping Air Squats
Find heavy set of 5 reps.
Then
1x10-15 @ ~80% of 5RM
4 rounds of:
21 WB (9/6kg)
15 T2B
9 Box Jumps (30/24'')
- 10min cap -
4 sets of:
1 P. Clean + 3 Push Press
Work up in weight (not max)
4 sets of:
1 Clean + 2 P. Jerk + 1 S. Jerk
Work up in weight (still not max)
6min to find 3RM STOH from floor
4 rounds of:
5 single arm KB Deadlifts
5 single arm KB Cleans
5 single arm KB Thruster
15m single arm OH carry
(both sides is one round)
Rest 60sec after one round
3 rounds:
4sets:
40sec on/ 20sec off
Row
1min rest
Bike
2min rest
Find max weight for:
P. Clean + Jerk
then
3x 3 P. Clean + 3 P. Jerk @ ~ 80% of 1RM
5x 5 @ 65% +8/14kg
rest 1-2min
16min EMOM
1. 6-8 bent over BB rows (sup. grip)
2. 6-10 DB-Push press (each arm)
3. 8-15 strict pull ups
4. 6-12 strict Ring Dips
Bulletproof shoulders