A. Conditioning

Every 4min for 24min (6 sets):
12cal Echo Bike
40m Farmers walk
20 air squats
10 Down ups
- scale as needed to finish in 2:30-3:00 consistently -

A. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

with controlled eccentric. Use one DB in contralateral hand.
rest ~30sec. btw legs

B. Intervals

5 sets of:
90sec. on 60sec. off
12-20 Single arm DB-Push Press (6-10 each side)
max cal Row in remaining time

A. Clean Complex

8 Sets

1 hangclean; 1 high hang clean; 2 frontsquat

B. Clean High Pull 4 x 4

4 Clean High Pull
4 Clean High Pull
4 Clean High Pull
4 Clean High Pull

A. Power Clean + Clean + Jerk + Clean + Jerk 5 Sets

Power Clean + Clean + Jerk + Clean + Jerk
Power Clean + Clean + Jerk + Clean + Jerk
Power Clean + Clean + Jerk + Clean + Jerk
Power Clean + Clean + Jerk + Clean + Jerk
Power Clean + Clean + Jerk + Clean + Jerk

B. Back Squat 3 x 7

7 Back Squat
7 Back Squat
7 Back Squat

Increase weight from last week but still keep it at RPE 8-9 for all sets.

C. MetCon

12min EMOM of:
1. DU´s
2. GHD sit ups for reps
3. DB-walking lunges @2x22,5/15kg
4. rest

D. Accessories

Accumulate 100 prone banded leg curls

A. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

with controlled eccentric - glute biased
work @RPE 8-9

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

4" incline - controlled eccentric
work @RPE 8-9

B2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

work @RPE 8-9