A. Outdoor

Buy in 400 m run

5 sets of
20 DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s
10 DB Thruster

then
400 m run

into
3 sets of
30 DB Lunges
15 T2B
10 Burpees o. DB (lateral)

A1. Seated Single Arm Dumbbell Strict Press 4 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

A2. Supinated Barbell Bent Over Row 4 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. MetCon

3 rounds of:
10cal Echo Bike
16 Single arm DB-Front Squats (8 each arm)
10 alt. Box step ups (BW - 20'')
12 alt. DB-Snatches

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Clean and Jerk Complex

Every 2:30 for 6 sets

1 Clean from floor
1 Frontsquat
1 hang clean
1 Frontsquat
1 Low hang clean
1 Frontsquat

B. Finisher

DB snatch Ladder for Max Weight

A. Clean and Jerk 5 x 1

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

B1. Deadlift 2 x 6

6 Deadlift
6 Deadlift

Work with 60% of last weeks heavy 4

B2. Strict Handstand Push-Up 2 Sets

Strict Handstand Push-Up
Strict Handstand Push-Up

Do 60% of the first Set last week

C. Teamwod

In teams of 2 for time

50 Burpee Boxjump overs (24/20")
100/ 85 / 70 Cal Echo Bike (MM/FM/FF)

Split Movements as needed

A1. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 8 reps
No TNG!

A2. Strict Handstand Push-Up 3 x 4-8

4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up

@RPE 8-9, in the first week, start the first set a little bit more conservative.

B. Weighted Supinated Pull-Up 2 x 4-6

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

Work with Cluster reps (1.1.1....) with 20sec. rest btw reps @RPE 8-9 for all sets

C. Single Arm KB-Carry

3 sets of:
30sec. Single arm KB Front Rack-Carry
30sec. Single arm KB Suitcase -Carry
rest 30sec. btw arms