WARM UP

3 Min Assault Bike With Increasing Effort Every 60s

EMOM 6:

• Even Mins: 40s Rowing
• Odd Mins: 40s Wall Walks

A.

4 Sets:

• A1) Max Reps Bench Press @ BW
• A2) Kipping HSPU (Rep Scheme is Double Reps of A1)
  • Rest 2 Mins Between Sets 

B.

Power Clean

• EMOM 10
  • 1 Hang Power Clean + 1 Power Clean @ Same Weight As Last Week. Add A 2s Pause At The Knee On BOTH Reps.

C.

Front Squat

• 3 x 6 @ Same Weight As Last Week 
• 1 x Max Reps @ Same Weight As Last Week. Aim Is To Beat Your Score.

D.

For Time:

• 50m DB Walking Lunges (2 x 25kg/17.5kg)
• 1600m Assault Bike
• 50m DB Walking Lunges (2 x 25kg/17.5kg)
• Rest 2 Mins 
• 100m Prowler Push @ BW
• 25 Burpee Box Jump Overs 
• 100m Prowler Push @ BW