A. Clean

Every 90 sec. 8 sets

1 squatclean; 1 hangsquatclean; 3 frontsquats

B. 3-Position Pause Clean Pull 5-5-5-3-3

5 3-Position Pause Clean Pull
5 3-Position Pause Clean Pull
5 3-Position Pause Clean Pull
3 3-Position Pause Clean Pull
3 3-Position Pause Clean Pull

A. Intervals

4 sets of:
4min on 3min off

1. AMRAP of:
6 C2B
9 Push ups
12 DB-Front Squats @2x22,5/15kg

2. AMRAP of:
12/9cal Echo Bike
12 Burpees

A. SKILL

Practice HS-walk for 10-15min:

1. 1-3 wall-walks into 8-12 alt. shoulder taps in wall-facing HS
2. 5-10 steps each direction in Box pike handstand position
3. walking towards wall in 2-5 steps
4. Free attempts

If all is working well:

1. 15m as fast as possible (8 mats there and back)
2. walk a square (forward, sideways, backwards, sideways each for ~1,5-3m)
- go back and forth btw speed and controll practice -

B. Deadlift 3 x 8

8 Deadlift
8 Deadlift
8 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 8-12

8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press

Work at RPE8 for all sets.
Controlled movement on eccentric

C2. Bent-Over Barbell Row 3 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

Work at RPE8 for all sets.

D1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

D2. Banded Straight Arm Pulldown 3 x 10-15

10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown

D3. Prone W Raises 3 x 10-15

10-15 Prone W Raises
10-15 Prone W Raises
10-15 Prone W Raises