A. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

B1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B2. Bent-Over Barbell Row 3 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

C. Accessories

3 sets of:
10-20 seated banded leg curls (1sec. hold)
8-15 BB-Barfordpress
8-12 wide ellbow ring rows

A. Amrap‘30 in Teams of 2

20 BJ -Sync
20 OHS (50/35 kg) -sync
20 HSPU-Split
20 BJ -Sync
20 h.p. Cleans -sync
20 C2B -split

A. Front Squat 3 x 4-6

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

Work at RPE 8-9 for all sets

B1. Parallette Push-Up 3 x 6-15

6-15 Parallette Push-Up
6-15 Parallette Push-Up
6-15 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 8-9 for all sets

C. Accessories

3 sets
6-12 hanging Ring leg curls
YGIG with a Partner