A. AMRAP’30

• 400m Run
• 50m Burpee Broad Jumps
• 50m SA KB Front Rack Walking Lunges (24/16kg)
• 100m Farmer’s Carry (2x24/16kg)

A. Barbell Bench Press 3-5 Reps

3-5 Barbell Bench Press

In 10min work up to a heavy set of 3-5 reps. Take 5-7 sets to build up to that one heavy set.

B. Barbell Bench Press 2 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press

Use ~90% of H3-5 and do 2 additional sets with the same rep number.

C1. Single Leg Romanian Deadlift 3 x 8-15

8-15 Single Leg Romanian Deadlift
8-15 Single Leg Romanian Deadlift
8-15 Single Leg Romanian Deadlift

@RPE 8-9 / One DB in contralateral hand

C2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

@RPE 8-9, ME for last set

D. Accessories

2 sets of:
6-8 Dragonflags with controlled eccentric
30-45 Banded triceps extentions