STRENGTH

4 SET (every 2:00 min)

5 Bench Press (%60-65-70-75)

10 Deficit Push Ups

WOD

Team of 2 (IGYG)

12 Rounds

6 Toes To Bar

9 Power Clean (40/30kg)

12 Push Press

40/30 cal ergo (after 12 Rounds)

-then-

6 Rounds

12 Toes To Bar

9 Power Clean (50/35kg)

6 Push Press

40/30 cal Ergo (after 6 Rounds)

GYMNASTICS

Strength Class
Deficit Deadlift
%75 3×8
%80 3×6
%85 3×4

front squat
%75 3×8
%80 3×6
%85 3×4

military press
%50 2×10

2×12 superset
single arm half kneeling arnold press
db pull over

2×12 superset
Ghd back ext
Ghd sit up