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. E3MOM‘36

1. 400 m run
2. 500 m ski
3. 1000 m c2bike

A. Chest to bar pull ups

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up
- Chest to bar

Adv.: 2 min on/1 min off x4:
Amrap of:
5-10 C2B
20 KB Swings (24/16 kg)
ME burpee pull ups

3sets of:
10-15 bulgarian ring rows
30-60 sec hollow hold
30-60 sec german Hang

A. Deload Endurance Intervals

Every 8min for 40min (5 sets):
600m Run
10 Burpee BJ (24/20'')
400m Run
- work with ~80% intensity for all sets! -

A. Zone 2 Endurance

With a 45min running clock:
A: 5min Row for meter
B: 5min Run for meter
C: 5min Bike for cals
- start with either row, Bike or run then switch to the next one after 5min -

A. Back Squat 20RM

20 Back Squat

B. Loaded Carry

For time - Time Cap 20min
400m KB Front Rack Carry #heaviest weight
400m weight 2
400m weight 3
400m lightest weight