MONDAY

Warm up
10 cal
10 front squats
10 RDL
15 banded good mornings
10 bent rows
10 cal

A. Barbell Cycling
7 Sets
5 Clean@ 65% + 2.5kg

B. Accessory
3 rounds
10 Weighted sit up
10 BB Glute Bridges
Rest 1 min between rounds

C. 5 rounds
 (Partner)
10 Devils press
20 HSPU
10 Dumbbell squat Cleans
20 HSPU

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2 Sets
10 Banded Hamstring Curls
10 Banded Hip Opener

10 Cal Bike
10 Banded Monster Walk
10 Banded Squats
10sec Dead Hang + 10 Kipps
10 Wall Balls
10 Cals
10 Wall Balls

A. 
Back squat
 *Build to a heavy set of 2 for the day
B. 4×2 @ 85-95% of weight lifted in part A.

C.Accessory
4 Rounds for quality
10 Toes to bar
15 Weighted hanging knee raise
20 Banded Hamstring Curls

D. 4-6 Rounds
10/7 Cal bike
5 Muscle up / 10 CTB
10 Wall Balls
Rest As Needed

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8xAMRAP
6 Snatches *Add 10kg/5kg
12 Lateral Burpee Bar Hops

Into

100m Runn

B. Building – 
Snatch balance + Overhead squat
–Then–
4 x Snatch balance + Overhead squat@ 85-95% of above