A. Lower Body Strength

4 sets of:
6-10 rom. Deadlifts
rest 1-2min

B. MetCon

16min EMOM
1. Double Hang KB-Clean and Jerk
2. Echo Bike
3. 12 Ring Rows + max push ups
4. Air Squat

A1. Dumbbell Romanian Deadlift 3 x 8-12

8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. 3x7 AMRAP

7 min AMRAP
600m run
5 Burpees
10 T2B
15 hang P. Cleans

1 min rest

7 min AMRAP
400m run
5 Burpees
10 Pull ups
15 Push Press

1 min rest

7 min AMRAP
100 m run
5 Burpees
10 C2B
15 hang Snatches

A. 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 at RPE 8-9 all sets

B1. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

RPE 8-9

B2. Strict Handstand Push-Up 3 x 5-10

5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up

RPE 8-9

C. Banded Face Pull 3 x 20-30

20-30 Banded Face Pull
20-30 Banded Face Pull
20-30 Banded Face Pull

1s hold at peak contraction (use Red or blue Band)

A. Powerclean + Frontsquat Cluster

6 sets
1+1.1+1.1+1 Powerclean + Frontsquat (rest 15s between 1+1 sets)

Rest 90s

B. Finisher

Amrap5

Alt. Split Snatches

A. 1 3 Position Snatch + 3 Overhead Squats 5 x 1

1 1 3 Position Snatch + 3 Overhead Squats
1 1 3 Position Snatch + 3 Overhead Squats
1 1 3 Position Snatch + 3 Overhead Squats
1 1 3 Position Snatch + 3 Overhead Squats
1 1 3 Position Snatch + 3 Overhead Squats

Snatches are from floor / low hang / hang

B. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

Work at RPE 8-9 in all sets. Add more weight from last week as long as you stay at RPE 8-9

C. 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

Rest 60s after each leg (DBs in Farmers position) / Go heavier than last week if possible

D. Nordic Hamstring Curl 3 x 6-8

6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl

Work YGIG with a Partner. Focus on slow eccentrics

E. Core Finisher

3 sets no rest

10 palloff press / side
20s copenhagen plank per side