A. 9 RFT - TC 40min

600m Run
1) 1min Plank
2) 1min Air Squats
3) 1min Wall SIt

A. Workout

In Teams of 2
AMRAP 40 Min
Cardio of Choice

*At Min 0, 10, 20, 30:
10 Barbell Thruster @42,5kg/30kg
20 Burpee over Bar
30 Air Sqauts

*At Min 5, 15, 25, 35:
10 Single Arm Devils Press (5/Side)
20 Box Jumps
30 Sit Ups

A. Pause Bench Press 3 x 4-6

4-6 Pause Bench Press
4-6 Pause Bench Press
4-6 Pause Bench Press

Work at RPE 7-8
1sec. pause on chest

B1. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

@RPE 7-8

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 7-8

C. Goblet Squat 6 x 10

10 Goblet Squat
10 Goblet Squat
10 Goblet Squat
10 Goblet Squat
10 Goblet Squat
10 Goblet Squat

If possible go for more weight than last week