A. For Time

100 DUs
80 DB snatches (22,5/15 kg)
60 Abmat sit ups
40 Burpees over DB
20 C2B pull ups
40 Burpees over DB
60 Abmat sit ups
80 DB Thruster
100 DUs

A. Amrap‘35

1000 m row
4 lanes Burpee broadjumps
800 m run
40 DB Thruster (2x10/15 kg)

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

Work at RPE 8-9 for all sets

B1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

@RPE 8-9 for all sets (ME for last set - weak side) - controlled eccentric (each side)

B2. Supinated Pull-Up 3 x 6-12

6-12 Supinated Pull-Up
6-12 Supinated Pull-Up
6-12 Supinated Pull-Up

@RPE 8-9 for all sets (ME for last set)

C. Accessories

3 sets of:
20-30 DB-Glute Bridges (short hold at peak)
rest 60sec.