A. Rounds for Points of Push Presses, Front Squats, and Squat Cleans

Push Press
Front Squat
Push Press
Squat Clean

All movements synchronised.
Each movement is to be done for 2min and then move on to the next

A. Intervals

90s On / 90s Off x10

A)
200m Run
ME Hang Clean and Jerks (15/22.5)

B)
60 DU (cap. 45s)
10 double DB DL
ME WallBalls (14/20 lb)

A. Amrap‘30

800 m run
20 alt. DB Devils press @15/10 kg
500 m row
20 WB @14/10 lbs

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. Accessories

3 sets of:
8-12 Slider leg curls with controlled ecc.
rest ~60sec.