A. Intervals

Every 3min for 21min (7 sets):
40 DU´s
12 DB-Front Squats @2x22,5/15kg
10 T2B
8 Burpees

A. Death bys

A) 10 min Death by on echo bike
Start @6/9 cal

-5 min Rest-
B) 10 min death by on rower
Start @ 9/12

-5 min Rest-
C) 10 min death by shuttle runs
Start @2/3

A. 2 Push Jerks + 1 Split Jerk 4 x 1

1 2 Push Jerks + 1 Split Jerk
1 2 Push Jerks + 1 Split Jerk
1 2 Push Jerks + 1 Split Jerk
1 2 Push Jerks + 1 Split Jerk

B. Barbell Bulgarian Split Squat 3 x 5

5 Barbell Bulgarian Split Squat
5 Barbell Bulgarian Split Squat
5 Barbell Bulgarian Split Squat

Rest 60sec. btw legs. @RPE8-10
1x 3sec. iso hold on eccentric at mid range or in bottom position!

C1. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

With 3sec. iso hold at mid range on eccentric @RPE8-10

C2. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

With 3sec. iso hold at mid range on eccentric @RPE8-10

D. Assistance Workout

10min AMRAP of:
20 T2B
20 Push ups
20 alt. pistols

A. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 20-30 prone banded leg curls (work to your max or very close to it)

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 15-20 banded Facepulls with 1sec. hold at peak

C. Dumbbell Single Leg Deadlift 3 x 5-8

5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift

Work at ~RPE8-9 for all sets. Rest 30sec. btw legs.

In your rest btw sets (also after the last set) do 10-20 banded Triceps push downs @20X1 (work to your max or very close to it)