3RM Bench Press

Find max weight in 12min.

90sec. ME Push ups

Max number of reps in 90sec.
Variations:
- floor (normal)
- 20'' box
- 24'' box
- 30'' box

Max time Farmers walk

One unbroken attempt for max time with 50% bodyweight in each hand.
- 3min cap -

1min ME Assault Bike

Max number of calories in 1min.

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Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

Every 2min for 12min (6 sets):
3 Snatches (1. slow pull to above knee 2. 2sec. pause at knee and in catch 3. normal)
@ 70%+ (no fail!)

Bulgarian Split Squat

3 sets of:
5-7 Bulg. Split Squats with 2sec. pause in mid range and bottom position! (BB in back rack)
rest 45sec. after each leg
- 3 warm up sets of 5 reps per leg with increasing weights, then go heavy for all 3 sets! -

Plate Leg Curl

3 sets of:
8-15 leg curls on plate
rest 60sec.

Carry

In conga line style:
6-8x 15m (heavy) Farmers carry
- teams of 3-4 per Farmers walk implement -