A1. Dumbbell Bulgarian Split Squat 3 x 5-8

5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat

Rest ~30sec. btw legs

A2. Push-Up 3 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

A3. Hand Over Hand Sled Pull 3 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. Accessories

3 sets of:
30-60sec. Horse stands
10-20 lat. raises
8-12 pallof press (each side)
rest 1min

A. Hang Squat Clean 7 x 1

1 Hang Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean
1 Hang Squat Clean

B. 3-Position Clean Pull 7 x 1

1 3-Position Clean Pull
1 3-Position Clean Pull
1 3-Position Clean Pull
1 3-Position Clean Pull
1 3-Position Clean Pull
1 3-Position Clean Pull
1 3-Position Clean Pull

C. Finisher

Tabata

Barbell Pushpress

A. Snatch 3-2-1-3-2-1

3 Snatch
2 Snatch
1 Snatch
3 Snatch
2 Snatch
1 Snatch

Start @ 80%-85% and build up. The 2nd wave should start higher than the 1st Wave.

B. 3 RM Frontsquat

In 10 min build up a 3RM FS in 4-5 sets.

After that do 1 x ME (- 1) @ 90% of 4RM

C. 3 Rounds For Time of Dumbbell Deadlifts, Dual Dumbbell Hang Power Cleans, Dual Dumbbell Shoulder to Overheads, and Shuttle Runs

16 Dumbbell Deadlift
12 Dual Dumbbell Hang Power Clean
8 Dual Dumbbell Shoulder to Overhead
4 Shuttle Run

A. 30 minute EMOM of Wall Ball Shots, Alternating One-Arm Dumbbell Snatches, Kipping Toes to Bars, and Single Arm Dumbbell Devils Presses

25 Wall Ball Shots
20 Alternating One-Arm Dumbbell Snatch
15 Kipping Toes to Bar
10 Single Arm Dumbbell Devils Press

A. Outdoor

Buy in 400 m run

5 sets of
25 WallBalls (20/14 lbs)
20 alt. DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s

then
200 m run

into
4 sets of
20 DB PushPress (10 each side)
15 T2B
10 Burpees o. DB (lateral)

Buy out 400 m run