A. Amrap Teams of 2

13 min AMRAP - YGIG per movement
12 Box jumps over
12 T2B
200m run
20 alt. DB Snatches

3 min pause

13 min AMRAP - synchro

15 DB hang P Clean
15 Wall Balls
200m run
10 Devils Press

@22,5/15 kg @20/14 lbs

A. Front Squat 4 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B. Barbell Bench Press 3 x 6-8

6-8 Barbell Bench Press
6-8 Barbell Bench Press
6-8 Barbell Bench Press

3 sec ecc.

C. Accessoires

3 sets of:
5-8 DB Airplanes (each side)
15-25 triceps extension
8-15 bent over Y-raise
8-15 Cuban Press

A. Tall Clean 5 x 3

3 Tall Clean
3 Tall Clean
3 Tall Clean
3 Tall Clean
3 Tall Clean

Increase weight each set

B. Clean High Pull + Squat Clean 7 Sets

Clean High Pull + Squat Clean
Clean High Pull + Squat Clean
Clean High Pull + Squat Clean
Clean High Pull + Squat Clean
Clean High Pull + Squat Clean
Clean High Pull + Squat Clean
Clean High Pull + Squat Clean

Increase weight each set

C. 5 Rounds For Time of Deadlifts, Hang Power Cleans, and Jerks

12 Deadlift
9 Hang Power Clean
6 Jerk

A. Power Clean and Jerk 4 x 2

2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk

B1. Back Squat 2 x 5

5 Back Squat
5 Back Squat

B2. Muscle-Up 2 x 1-5

1-5 Muscle-Up
1-5 Muscle-Up

go with 50% of your reps from last week

C. Metcon

15min AMRAP of:
12/9cal Echo Bike
12 DB-Push Press @2x22,5/15kg
12 Pull ups
12 alt. DB-rev. lunges @2x22,5/15kg
- go with 80% intensity -

A. Hybrid Stance Deadlift 3 x 4-6

4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift

Work at RPE 8-9 all sets

B1. Legless Rope Climb 3 x 1-3 Meters

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

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. Upper Back Accessories

3 sets
10-15 Bent over Y-raises
10-15 Band pull aparts (1sec. hold in peak)
rest 30sec.