400m Run
15min Active Warm Up
RDL 12/60 12/80 12/100kg
Rev Grip BO Row 3×12/50-60-70kg (Tempo 4.2.2)
Rev Hyper Ex. 3×12/40-50-60lbs (Tempo 4.2.2)
3 Sets
BB Floor Press 15/6-8-12kg
Supine Ring Pull Up + Hold + SR Pull Up 1+ALAP+1/
3 Sets
DB Lateral Raises 15/3-5-7lbs
K-Bell Floor Pull Over 12/20-24-28kg
K-Bell Work
Single Leg RDL + Deadlift + Clean + Push Press + Wimd-Mill + Turkish Get Up 3×12-10-8-6-4-2ea

3 Set
3 Way Manuel Shoulders 5
Floor DB Skull Crushers 15/10-15-20lbs

Bench Press 10×3/75% w/ Tempo 4.2.Explode
*30-45sec Rest between sets
Bench Bent Over Row 10×3/75% w/ Tempo Explode.2.4
*30-45sec Rest between sets
Lateral Squat 3×8ea/AHAP
3 Rounds
12 Wide Grip Pull Ups
12 Dips
1 Supine Pull Up to ALAP Static Hold
12 Floor Dumbell Skull Crusher

Rest

AM WOD
Deadlift 6/60% 6/70% 6/80%
Muscle Clean + Push Press 6+2/60% 6+2/65% 6+2/70%
Hang Power Clean + Jerk 5×1+2//+1-5kg > then last week
PM WOD
Revers Grip Bent Over Row 10/70% 2×8/80%
Weighted Dips 5-7×1/+1-5kg > then last week
Turkish Get Ups 3×3ea/+1-5kg > then last week
Reverse Hyper Extension 3×12/AHAP w/ Tempo (3.1.1)