2x cindy* Use as warm up
1x barbell warm up**
2x cindy
1x barbell warm up
*Cindy : 5 pull ups, 10 push ups, 15 air squats
Scaled Cindy: Jumping pull ups, incline push ups
**Barbell warm up :10 Rdl, 10 bent over row, 5 muscle clean, 5 front squat, 5 strict press
Strength
5x
4 strict press
3 push press
2 push jerks
100 m sprint
Rest :90
Accessory
3x
12 flat db bench
12 t2b/ GHD or evil wheels
17 ring rows
Score load db bench