Back Squat 75% of your 1RM for max reps – up to 20
8 Rounds for reps
Hang Power Cleans 20s
Rest 10s
Push Press/Push Jerk 20s
Rest 10s
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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