A. 3 Rounds of

14 SA DB DL
400m run
14 Pull ups
400m run
14 SA DB alt. Snatches
400m run
14 SA DB Thruster
4 Bupree to target

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B1. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

B2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

C. Accessories

3 sets of:
8-15 seated DB-rot. curls
10-20 seated lateral raises
20-40sec. Horse stance

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

Every 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals

A. 2 Touch and Go Cleans + 1 Split Jerk 4 x 1

1 2 Touch and Go Cleans + 1 Split Jerk
1 2 Touch and Go Cleans + 1 Split Jerk
1 2 Touch and Go Cleans + 1 Split Jerk
1 2 Touch and Go Cleans + 1 Split Jerk

B1. Back Squat 3 x 10

10 Back Squat
10 Back Squat
10 Back Squat

Work with a weight that is heavy but you can manage with just one big Inhale between reps.

B2. Muscle-Up 3 x 2-10

2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up

C. Metcon

3 rounds for Reps
1 min ME Devils Press (2x22,5/15)
1 min ME Jumping Airsquats
1 min ME Shuttleruns (5m)

A. Clean

Every 60s for 5 sets

3 hang musclecleans
2 tall cleans
1 tempo FS (3333)

Every 90s for 4 sets

2 hang powercleans
1 hang squatcleans
1 FS

Every 120s for 3 sets

1 hang squatclean
1 FS

B. Accessories

3 sets
6-8 Tempo pushpress (5s descent)
Rest 60s

A. Single Leg Squat On Box 3 x 4-8

4-8 Single Leg Squat On Box
4-8 Single Leg Squat On Box
4-8 Single Leg Squat On Box

rest 60sec. btw legs. Use weight in Goblet position.
Work at RPE 8-9 all sets

B1. 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

@RPE 8-9 for all sets

B2. Strict Pull-Up 3 x 5-10

5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up

@RPE 8-9 for all sets

C. Partner Leg Curls 3 x 8-12

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

YGIG per set