WARM UP

400m Run

3 Sets (with an empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

Overhead Squat:

• 4 x 5 at max weight from last week 

B.

Every 5 mins for 25 mins:

• 15 Single Right Arm DB Thrusters (22.5/15kg)
  + 15 Burpees
  + 15 Single Left Arm DB Thrusters (22.5/15kg)
  + 15 Burpees
  + 5 Devils Press (22.5/15kg)

*Scale weight if needed

C.

Two rounds for time:

• 100 DU
• 20 Overhead Squat (50/30kg)
• 80 DU
• 15 Chest to Bar Pull Ups 
• 60 DU
• 10 Ring Muscle Ups 

Scale movements as needed 

D.

3 Sets:

• 45s Prone GHD Hold
• Max Strict T2B
• Max TTB
• 45s Hollow Hold
• Rest 60s
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