A1. Shoulder Press 3 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Supinated Pull-Up 3 x 5-7

5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up

B. MetCon

20min AMRAP of:
15cal Row
15 Goblet Squats
10 Burpees
15 KB-SDLHP

A. Lower Body Strength

3 sets of:
10-15 Goblet Squats
into 20-30 prone banded leg curls
rest 1-2min

B. Intervals

3 sets of:
3min on 1min off

AMRAP of:
12/9cal Row
12 Push ups
12 KB-Hang high pulls

A. In Teams of two

Every 5 Minutes for 30 Minutes (6 Rounds)
A: 200m (Med Ball) Run
B: Burpees to target
30 Partner Wall Balls
30 Pull Ups (15each)

(Finish sub 4:00)

A. Snatch Assistance Work

Every 90s for 6 sets
3 Musclesnatches

Every 2 min for 6 sets
2 snatches

B. Core Finisher

5 min Plank madness

A. Clean and Jerk Complex

Build up to a heavy set of 3 TNG squatcleans + 3 Jerks in 8 min

B. Clean and Jerk 8 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Percentages are from the complex above

C. Backsquat

Build up a heavy set of 2 Backsquats in 8 min

D. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Percentages are from H2 of the day

E. Wod

5 rounds for time
10 alt. Devils presses (30/20)
10 C2B

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Barbell Bulgarian Split Squat 3 x 6-10

6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat

@RPE 8-9 for all sets - controlled eccentric and focus on front leg quad

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

For time
120 Walking Lunges