A. E5MOM

Every 5min for 6 sets

400m run (sub 2:00min!)
12 DB Snatches @30/20kg
10 WallBalls
4-8 lat. Burpees o. DB

Finish every set sub 3:30 - don’t start to fast in the first rounds

A. Conditioning

25min EMOM
1. 45sec. C2-Bike for cals
2. 5-10 push ups + 5-10 Ring Rows
3. 45sec. Farmers walk (10m there and back)
4. 8-12 Goblet Squats + 5-10 T2B
5. rest

A. Intervals

30min EMOM
1. 45sec. Row for cals
2. 12-20 DB-Push Press
3. 10-14 alt. DB-Box step ups @20''
4. 5-12 Burpees
5. rest

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

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 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Clean and Jerk 6 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

B1. Deadlift 6-10-15

6 Deadlift
10 Deadlift
15 Deadlift

Build up for 1 heavy set of 6 TNG deadlifts and go down in weight from there when the reps go up. All sets should habe 1-2 RIR

B2. Strict Handstand Push-Up 3 Sets

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

Max effort from floor with at least 5 reps

C. 10 minute AMRAP of Front Squats, Pull-Ups, and Double-Unders

10 Front Squat
20 Pull-Up
60 Double-Under

A. Snatch + Overhead Squat 6 x 1

1 Snatch + Overhead Squat
1 Snatch + Overhead Squat
1 Snatch + Overhead Squat
1 Snatch + Overhead Squat
1 Snatch + Overhead Squat
1 Snatch + Overhead Squat

B. Low Hang Snatch Pull 5 x 3-5

3-5 Low Hang Snatch Pull
3-5 Low Hang Snatch Pull
3-5 Low Hang Snatch Pull
3-5 Low Hang Snatch Pull
3-5 Low Hang Snatch Pull

C. Snatch Grip Romanian Deadlift 4 x 6-8

6-8 Snatch Grip Romanian Deadlift
6-8 Snatch Grip Romanian Deadlift
6-8 Snatch Grip Romanian Deadlift
6-8 Snatch Grip Romanian Deadlift

A. Zercher Squat 3 x 6-10

6-10 Zercher Squat
6-10 Zercher Squat
6-10 Zercher Squat

@ RPE 8-9

B1. 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

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric

B2. Kettlebell Gorilla Row 3 x 16-24

16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 24 reps

C1. Back to Wall Handstand Hold 3 x 30-50 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C2. Slider Leg Curls 3 x 6-12

6-12 Slider Leg Curls
6-12 Slider Leg Curls
6-12 Slider Leg Curls