3RM Bench Press

Find max weight in 12min.

90sec. ME Push ups

Max number of reps in 90sec.
Variations:
- floor (normal)
- 20'' box
- 24'' box
- 30'' box

Max time Farmers walk

One unbroken attempt for max time with 50% bodyweight in each hand.
- 3min cap -

1min ME Assault Bike

Max number of calories in 1min.

Gymnastic Skill

Practice Bar MU for 10min
(swinging knees-to-bar, jumping Bar MU, Banded Bar MU, etc.)
4 sets of 10-15sec Pistol Squat hold in bottom (each side)

Or EMOM 10:
1) 3-8 Bar MU
2) 10-15 sec Pistol Squat hold in bottom each side

Jerk warm up

Coaches warm up for Jerks

Jerk Complex

6 sets of:
P. Jerk (2sec. pause in catch) + 2 Split Jerks (2sec. pause in catch for first rep)
start @ 70% of 1RM and work up in weight

Accessories

4 sets of:
8 TNG DL @ RPE 7,5 (~65-75%)
rest 60sec.
5 (dead stop) strict press @ RPE 8,5 for all sets (maybe 2RIR)
rest 60sec.
4-8 (wtd.) Chin ups
rest 60sec.