WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

1:00 Machine
6 Alternating Dumbbell
Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)

WARM-UP -
Hip Halo Warm up + Banded
7’s

-into-
7 min AMRAP:

WARM-UP -
Hip Halo Warmup

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets

WARM-UP -
Hip Halo Warm-up

-into-
3 sets:

WOD 

2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 minutes between sets-
(KG conv: 43/29)
 

Mini Pump 

3 rounds:

Strength 

Deadlift - Heavy Single 

Max Strict Handstand Pushups 

WOD 

3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
(KG conv: DB 22.5/15, box 50 cm)

Strength 

Max Bench Press 

Max Box Jump Height 

WOD 
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)