A1. Bench press 5×5
A2. Weighted Chin-ups 5×5
B. RFESS with DBs 4×8/side
300m row, 15 Thrusters,
400m row, 10 Thrusters,
500m row, 5 Thrusters,
Rest 1-2 min between rounds
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
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