A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

A2. Seated Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

B. Metcon

7min AMRAP of:
2,4,6,8...
Goblet Squats
Ring Rows

C. Accessories

3 sets of:
6-8 Ring Body Saw /scale with plank shifts
10-15 DB-Sidebents (each side)

A. Clean

8 Sets

1 powerclean; 1 hangsquatclean; 1 splitjerk

B. 25-20-15-10 Power Cleans and Shoulder to Overheads

Power Clean
Shoulder to Overhead

A. Snatch 4 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch

B1. 1 ¼ Front Squat 3 x 2

2 1 ¼ Front Squat
2 1 ¼ Front Squat
2 1 ¼ Front Squat

Focus on speed out of the bottom position

B2. Deficit Handstand Push-Up 3 x 4-6

4-6 Deficit Handstand Push-Up
4-6 Deficit Handstand Push-Up
4-6 Deficit Handstand Push-Up

3sec. eccentric (no grinding/keep good positions)

C. Echo Bike Intervals

3 sets of:
10x 30sec. on 15sec. off
- go every 10min -
Keep a super consistent pace for all 10 30sec. Intervals! Aim for the same pace for all 3 sets, rather start a little bit slower then increase after 1 set!

A. Back Squat 3 x 4

4 Back Squat
4 Back Squat
4 Back Squat

Work at RPE 8-9 all sets

B1. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

RPE 8-9 - ME for last set

B2. Double Kettlebell Overhead Press 3 x 6-12

6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press

RPE 8-9 - ME for last set

C. Upper Back Accessories

3 sets
10-20sec. (wtd.) Y-W-T´s
rest 30-60sec.