A. Jerk

10 Sets

1-3:
1 Pushpress, 1 pushjerk, 2 splitjerk

4-6:
1 pushjerk, 2 splitjerk

7-10:
2 splitjerk

B. 8 minute AMRAP of Deadlifts and Barbell Thrusters

10 Deadlift
10 Barbell Thruster

A. 1 Pause Split Jerk (2sec. In In Dip) + 2 Split Jerks 4 Sets

1 Pause Split Jerk (2sec. In In Dip) + 2 Split Jerks
1 Pause Split Jerk (2sec. In In Dip) + 2 Split Jerks
1 Pause Split Jerk (2sec. In In Dip) + 2 Split Jerks
1 Pause Split Jerk (2sec. In In Dip) + 2 Split Jerks

B. Deadlift 3-2-1

3 Deadlift
2 Deadlift
1 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

@RPE 7-9
Controlled movement on eccentric

C2. Legless Rope Climb 3 x 2-3 Meters

2-3 Legless Rope Climb
2-3 Legless Rope Climb
2-3 Legless Rope Climb

start seated on ascent and control the descent, only using your hands on the way down if possible

D1. Kettlebell Skull Crusher 3 x 8-12

8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher

D2. Ring Row 3 x 10-15

10-15 Ring Row
10-15 Ring Row
10-15 Ring Row

work with wide ellbows (~45°) to target the upper back and hold 1sec. at top pos.! - go with an easier angle in the beginning!

D3. Band Pull Apart Hold 3 x 30 Seconds

Band Pull Apart Hold
Band Pull Apart Hold
Band Pull Apart Hold

A. Intervals

4 sets of:
4min on 3min off

400m run
10 alt. DB-Snatches @30/20kg
10 C2B
max Burpee BJ (24/20'') in remaining time

A. 30 minute AMRAP of Running, Dumbbell DTs, and Burpees to Target

Run
Dumbbell DT
10 Burpee to Target

1 Round of DT with 2x DBs:
12 DL
9 hang power cleans
6 push Jerks