Pike press – 4×10, feet elevated if possible

Chin – 4xsubmaximal reps, hands supinated (that is how rich people say “palms facing you”)


10 swings
5 goblet squats
5 snatches LT
5 snatches RT

8min AMRAP

*sub 10 pushups if unable to do snatches


KB side bends 4x
Superman plank max time

4 rounds



  1. 8,6,5,5

    7 rounds i think, forgot to keep count for first two or three. Swings are much better i think, snatches started well but ended very poorly.

    I was too scared to do KB side bends, i’ll wear my hardhat next time.

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