A1. Romanian Deadlift 4 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

A2. Seated Single Arm Dumbbell Strict Press 4 x 6-12

6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press

each side

B. Accessories

3 sets
12 alt. Cossack Sqauts
12-15 open clamshell
6-10 short lever Add. Bridges (2sec. hold at top)
12-20 Deadbug

A. 20 minute EMOM of Running and Ergometers

Run
Ergometer
Rest

B. Rest for 3 minutes

Rest

C. 20 minute EMOM of Running and Ergometers

Run
Ergometer
Rest

A. 10 minute EMOM of Barbell Behind the Neck Jerks

2 Barbell Behind the Neck Jerk

pause for 2s in catch

B. Grace

30 Clean and Jerks FT - TC 10min
#61/43

A1. Push Press 5 x 5

5 Push Press
5 Push Press
5 Push Press
5 Push Press
5 Push Press

A2. Alternating Front-Racked Barbell Reverse Lunge 5 x 10

10 Alternating Front-Racked Barbell Reverse Lunge
10 Alternating Front-Racked Barbell Reverse Lunge
10 Alternating Front-Racked Barbell Reverse Lunge
10 Alternating Front-Racked Barbell Reverse Lunge
10 Alternating Front-Racked Barbell Reverse Lunge

B. Tabata Rowing and Push-Ups for 4 x 120/60s

Row
Push-Up

row for 1min max distance

A. Intervals

30min EMOM with also ~80% intensity
1. 45sec. Row for cals
2. X C2B (also 80% of your usual number)
3. 45sec. Echo Bike for cals
4. 6-8 light to moderate P. Snatches
5. rest

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.