Warm-up
A1.Goblet squat 3×10,
A2.Snatch 3×10,
B.Muscle-up practice 3×5,
Strength
A.Deadlift 5RM
B.Back squat 3 on 60s x8
C.Bench press, rest.pause
D.Strict pull-ups, rest.pause
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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