A. Box Squat 4 x 5

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

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

controlled eccentric

B2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

C. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
16-24 walking lunges
10-15 Face Pulls (1sec. hold)
30sec. band pull apart hold

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

5 sets of:
90sec. on 30sec. off
AMRAP of:
8-12 Ring Rows
8-12 Push Ups
max cal Row in remaining time
Aim for at least 45sec. on Rower

A. Clean and Jerk

EMOM30

Sets 1-10

1 Powerclean + 1 Tall pushjerk with 2s pause in catch

Sets 11-20

1 Powerclean + 1 Pushjerk with 2s pause in dip

Sets 21-30

1 Powerclean + 1 Pushjerk

Build up in small steps but dont max out in the first 2 parts

A. Hang Squat Clean + Split Jerk 5 x 1

1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk

B1. Barbell Deficit Deadlift 2 x 8-12

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

4" Deficit / 75% of last weeks weight

B2. Strict Handstand Push-Up 2 x 6

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 2 x 8-15

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

Controlled eccentrics / 75% of last weeks weight

C2. Horizontal Bar Rows 2 x intervals

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

Controlled eccentrics

C3. Dumbbell Walking Lunge Step 2 x 20-24

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

Controlled eccentrics / 75% of last weeks weight

A. Endurance Mixed Zones

@ 0:00 Every 3 min for 6 sets

1. 20/15 Cal Row + 10 Shuttle Runs (10x7,5m)

2. 30/24 Cal Echo Bike

@ 20:00 for 20 min do (Zone 2)

2 rounds
2:30 Row
2:30 Run (Indoor)
2:30 Echo Bike
2:30 Run (Indoor)