A. Outdoor

5 sets of:
4min on 3min off

400m run (start @ back wall)
15 DB-Front Squats @2x22,5/15kg
15 T2B
ME Devils press @2x22,5/15kg (shoot for at least 45sec.)

A. Explosive Power Training

10 sets
2 max height wallballs
rest 20s

B. Splitjerk Cluster sets

5 sets
2.2.2 Splitjerk
( Rest 20s between doubles and 90s between sets)

C. Finisher

3 sets
10-16 pendlay Rows
rest 60s

A. Snatch 10 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 5-4-3-2-1

5 Front Squat
4 Front Squat
3 Front Squat
2 Front Squat
1 Front Squat

Start @ ~ 80% of last weeks Single / Each set should be at 1-2 RIR

C. SKILL

For 8 min practice kipping HSPU in sets of 3-5

D. 5 minute AMRAP of Dumbbell Ground to Overheads and Double-Unders

25 Dumbbell Ground to Overhead
50 Double-Under

GTOH are with 2 DBs

A. Intervals

Every 7 min for 28 min (4 sets)

50 doubleunders (max 30s)
40 Airsquats
30 russian KBS (24/16)
20 Single arm KB pushpress(24/16)
10 target Burpees
Scale to finish sub 5 min each set!