A. Bench Press
Build to a heavy 1 in 4 sets
*1-2s pause @ chest
*after each set 10-15 reverse fly

B. 2-2-2-2 minute intervals:
10 pull-ups
15/12 cal row
Max reps thrusters 52,5/35kg
-Rest 2:00 between

A. Front squat
1×5 60%
1×5 65%
1×5 70%
1×5 75%

B. 4×2:30 on, 1:30 off:
75 double-unders
10 burpee box jump overs
Max distance handstand walk

”Code 2 off duty”

AMRAP 12:
4 deadlifts 140/100kg
8 bar over burpees
16 handstand push-ups
+
Rest 1:00
+
AMRAP 10:
3 front squats 100/70kg
6 push-ups
9 wall balls
+
Rest 1:00
+
AMRAP 8:
9 air squats
6 power cleans 60/42,5kg
3 shoulder to overheads 60/42,5kg
+
AMRAP 6:
15 thrusters 42,5/30kg
15 pull-ups

A. Back squat
8-6-4-2, squat every 3:00

B. 10 rounds of:
8 ground to overhead 42,5/30kg
10 bar facing burpee

A. Ring muscle-up practice

B. Echo/Assault bike
30s sprint x 4 sets
-Rest 4:00 between

A. Deadlift
Build to a heavy 5 @ RPE 9/10

B. Hip thrust
2×10 band around knees

C. Bulgarian split squat
2x 8+8 farmer hold, Heavy!

A. Bench press
Build to a heavy 2 in 4 sets
*after each set 10-15 reverse fly

B. 2-2-2-2 minute intervals
8 burpee box jump overs
60 double-unders
Max reps toes-to-bar time remaining