WARM UP

3 Min Single Skips

2 Rounds:

• 10 Cal Bike
• 3 Wall Walks
• 6 Scapula Pull-ups
• 12 Air Squats

A.

Bench Press

• 5 x 4 reps
  • Build over the sets to find a heavy set of 4
  • Straight into 15 diamond push ups after each set
  • Rest as needed 

B.

Pull-ups

• 5 x 2
  • Build to a heavy set of 2 strict pull-ups. If you can, add weight
  • Straight into 12 Renegade Rows (2 x 20 / 2 x 12.5kg DB)
  • Rest as needed 

C.

Split Jerks

First build to 80% of 1RM

10 min EMOM

• 1 rep EMOM. 
• Focus on great movement 
• 2 sec pause in the catch on every rep 

D.

For time:

• 4 rounds 
• 10 Double KB deadlifts 
• 100m Farmers carry 
• 10 Russian Swings 
• All with (32/24kg KB)