A. Front Squat 7-8-5-6-3-4

7-8 Front Squat
5-6 Front Squat
3-4 Front Squat

after each set
Directly into: 10 hamstring slide outs

B. EMOM20

Every Minute on the minute

1. 45 sec DB Box Step over
2. 10 SA hang squat clean + 10 SA PushPress
3. 45 sec Farmers Carry 2xKB
4. 10 KB Russian Swing + 10 KB quadruped pull through
5. rest

A. Endurance

For Time: (timecap 45 min)

2 rounds:
800m Run (<4:30 min)
30/25 cal Echo Bike

(3 min Rest)

3 rounds:
400m Run (<2:10 min)
20/15 cal Echo Bike

(3 min Rest)

4 rounds:
200m Run (<1 min)
12/10 cal Echo Bike

A. Snatch 7 x 1

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

Over 5-7 sets work up to 90% of 1RM Snatch. If you feel good, work up to a max weight for the day, but stop after 2nd fail, or if you PR´d even without a fail!

B. Clean and Jerk 7 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Over 5-7 sets work up to 90% of 1RM Clean and Jerk. If you feel good, work up to a max weight for the day, but stop after 2nd fail, or if you PR´d even without a fail!

C. Intervals

Every 5min for 20min (4 sets):
15/12cal Echo Bike
10 Thrusters @50/35kg
15 C2B
3 wall-walks
15 BJ over (24/20'')

A1. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

work @RPE 8-9
TNG

A2. One Arm Dumbbell Shoulder Press 3 x 4-8

4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press

Work @ RPE 8-9

A3. 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

Work @ RPE 8-9

B. For Time: Echo Bikes and Wall Ball Shots

Echo Bike
50 Wall Ball Shots