Koda OKC

A) 4x ME Bench Press in 20secat 60% of 1RM

B) 12min Partner AMRAP
“You Go, I Go”
3 Push Press (115/75)
3 Front Squats
*** +3reps/Round

C) Accumulate 90s of side
planks on each side

Koda OKC

HSPU Skills
A) 8 min EMOM
15-20s HSPU Negative

B) Every 4 min for 4 sets
In 40s
7 Power Cleans (205/135)
7 Bar Facing Burpees
ME Double Unders

C1) 4×15/15 Lateral Band Walks
C2) 4×30 Banded Tricep Press Downs

Koda Okc

A1) 4×8/8 Front Rack Lunges
A2) 4×5 Cuban Press

30-20-10
DB Thrusters (35/20)
T2B