Back Squat

5x 5 @ ~80%
rest 1-2min

Accessories

3 sets of:
6-8 KB-Front rack rev. lunges (each leg)
rest 60sec.

Accessories

3 sets of:
10-20sec. L-sit
8-12 DB rom. DL
8-12 stick crunches
20sec. Seitstütz (pro Seite/evtl. + Abd.)
rest 30-60sec.

Front Squat

5x 3 (add weight from last week - 1-5kg by feel)
rest 1-2min

Deadlift

Find max weight of 5 reps. (add weight from last week).

WOD

For time:
20 P. Cleans (52,5/35kg)
20 T2B
20 alt. Front rack rev. lunges (52,5/35kg)
20 HSPU
20 P. Snatch (52,5/35kg)
20 C2B
20 OHS (52,5/35kg)
20 Ring Dips
20 Front Squats (52,5/35kg)
- EMOM 5 Burpees, starting @ 0:00 -
(20min cap)

Accessories

3 sets of:
8-12 stick crunches
je 20sec. Seitstütz (evtl. +Abd.)
je 8-10 palloff press (pro Seite)