A. Romanian Deadlift 3 x 6-8

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

B1. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

B2. Ring Pull-Up 3 x 4-6

4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up

C. Accessories

3 sets of:
15 Band Pull aparts
10-20 DB-Triceps extension
8-15 standing BB-Curls
30-60sec. Wall-Sit

A. Workout

With a running clock:
@ 0:00
3 rounds of:
60 DU´s
15 T2B
15 DB-Thrusters @2x22,5/15kg
- 7min cap -

@ 12:00
5 rounds of:
200m run
10 DB-Snatches @2x22,5/15kg
- 8min cap -

A. Clean and Jerk Cluster Sets

5 sets
3.3.3 Hang Powercleans (rest 20s between triples)
Rest 90s

B. Assistance Lifts

3 sets
8-12 pendlay Rows with slow eccentrics
Rest 60s
4 Depth Jumps with 2s hold
Rest 60s

A. 2 Hang Squat Cleans + 1 Split Jerk 5 x 1

1 2 Hang Squat Cleans + 1 Split Jerk
1 2 Hang Squat Cleans + 1 Split Jerk
1 2 Hang Squat Cleans + 1 Split Jerk
1 2 Hang Squat Cleans + 1 Split Jerk
1 2 Hang Squat Cleans + 1 Split Jerk

B1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

4" Deficit

B2. Strict Handstand Push-Up 3 x 6

6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up

Reps are done as 2.2.2 Cluster sets with 10s between reps

C1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Controlled eccentrics

C2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

Controlled eccentrics

C3. Dumbbell Walking Lunge Step 3 x 20-24

20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step

Controlled eccentrics

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

with 4sec. ecc.
rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals

A. Intervals

Every 5 min for 25 min do

2 rounds
3 wallwalks
6 Burpee Boxjumps (24/20")
9 T2B
12 alt. Boxstepups (22,5/15) (20")

Finish each set sub 3:30 consistently!