WOD1

10min AMRAP of:
75 Du´s
50 air squats
25 T2B

Rest 10min

WOD2

10min AMRAP of:
3 pull ups
3 push ups
10 DB-GTOH (2x22,5/15kg)
6 pull ups
6 push ups
10 DB-GTOH
9
9
10
...

Back Squat

8x 8 Back Squats (constant tension - @~15RM weight)
rest 30sec.

Push - Pull

5 sets of:
8-12 DB-Bench Press @ 2110
rest 30sec.
6-10 (wtd) chin ups @ 2110 (scale to 2-3 neg. with 5-10sec. ecc. or feet assisted)
rest 30sec.

Accessories

3 sets of:
10-12 DB-rom. DL with 3sec. ecc. (constant tension - 2xDB´s)
10-15 lateral raises (controlled tempo - plates or light DBs´s)
- no rest between -

Heavy upper body push - pull

4 sets of:
4-6 (4'') incline Bench Press with 3sec. ecc. @ +3-7% from last week
ME Chin ups @31X1 (+5-10kg plate if 10+ reps is possible)
rest 2min

Romanian Deadlift

3x 6-10 rom. DL (BB) @ 2111
rest 90sec.
- go heavier or more reps than last week -

Split Squat

3x 6-10 Split Squats with 3sec. ecc. (BB in back rack)
rest 45sec. after each leg
- go heavier or more reps than last week -