A. Deadlift 4 x 4-6

4-6 Deadlift
4-6 Deadlift
4-6 Deadlift
4-6 Deadlift

B1. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

controlled eccentric

B2. Supinated Pull-Up 3 x 4-6

4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up

C. Accessories

3 sets of:
8-15 seated DB-rot. curls
8-15 Single arm DB-OH Triceps ext. (each)
10-20 lat. raises
20-40sec Split Squat iso hold (each side)
rest by feel

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. Snatch with Overhead Squat Focus

3 sets
3 hang muscle snatches
1 OHS (55X1)
Rest 60s

5 sets
2 hang snatches
1 OHS (33X1)
Rest 75s

7 sets
1 hang snatch
1 OHS (11X1)
Rest 90s

A. Clean and Jerk 8 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B1. Deadlift 5-10-15

5 Deadlift
10 Deadlift
15 Deadlift

Build up for 1 heavy set of 5 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. 21-15-9 Chest-to-Bar Pull-Ups and Box Step-Ups

Chest-to-Bar Pull-Up
Box Step-Up

DB has to be in Goblet Position!

A1. Deficit Push-Up 3 x 10-20

10-20 Deficit Push-Up
10-20 Deficit Push-Up
10-20 Deficit Push-Up

controlled eccentric @~1-2RIR

A2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

controlled eccentric

B. 15-10-5 Devil's Presses

Devil's Press

After each round do 100 Doubelunders with a 1:00 cap. Devils press are with 2 DBs

A1. Chest Supported Incline Dumbbell Row 3 x 10-15

10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row

A2. Dumbbell Incline Triceps Extension 3 x 8-20

8-20 Dumbbell Incline Triceps Extension
8-20 Dumbbell Incline Triceps Extension
8-20 Dumbbell Incline Triceps Extension

rest ~1min

B. Lower Body MetCon

4 sets of:
90sec. on 90sec. off
15 Goblet Squats
30sec. Echo Bike for cals
max air Squats in remaining time