A. Intervals

4 sets of:
4min on 2min off
400m run
10 alt. DB-Snatches @30/20kg
10 T2B
10 SA-DB Front Squats @30/20kg
max Burpees over DB in remaining time

A. Clean Complex

5 sets
4 clean grip deadlift
3 low hang clean high pull
2 hang clean
1 Frontsquat with 3s pause in Bottom
Rest 90s

B. Stability Finisher

4 sets
7,5m KB FR Carry
6-8 KB Pushpresses
7,5m KB FR Carry
6-8 KB pushpresses

Rest 60s

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

rest 30-60sec.

A2. Weighted Supinated Pull-Up 3 x 5-10

5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 3min for 12min (4 sets):
60m "heavy" Farmers walk
30sec. max cal Echo Bike
aim for sustainable pace on Bike

A1. Lateral Box Step Down 3 x 6-8

6-8 Lateral Box Step Down
6-8 Lateral Box Step Down
6-8 Lateral Box Step Down

work at ~knee height - scale height or add weight as needed - each leg
30 sec rest btw legs

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

B. Accessoires

3 Sets:
8-15 swiss ball crunches
8-12 KB High knee steps (each side)
6-10 short lever Add. Bridges (2sec. hold at top)
5 (wtd.) Box pigeon ecc. (5sec. ecc. - each side)

A. Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch 5 x 1

1 Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch
1 Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch
1 Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch
1 Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch
1 Snatch Pull + High Hang Snatch + Hang Snatch + Low Hang Snatch

B. Front Squat 3 x 7

7 Front Squat
7 Front Squat
7 Front Squat

Work at RPE 8-9 / increase weight from last week if you can hold RPE 8 or Max 9

C. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

1 leg stays on box for 8-12 reps. Rest 60s after each leg / increase weight if possible

D. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

Work YGIG with a Partner

E. Core Finisher

3 sets
6-12 V-Ups
6-12 alt. Vups
6-12 Tuckups
12-24s Hollow Hold
Rest 60s

A. ROM Strengthening

4 sets
5 controlled KB Jefferson curls from box with 5s pause in bottom position
Into
30-40s hanging shoulder circles
Into
8-10 wall referenced wall slides
Rest 60s

B. Metcon

5 rounds for time (TC 12)

10 alt. Goblet Boxstepups (20")(32kg/24)
20 Situps
30 Doubleunders (20s cap)