A1. Close Grip Bench Press 4 x 5

5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press

with 3sec. ecc.

A2. Kettlebell Gorilla Row 4 x 12-16

12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row

B. MetCon

4x EMOM
1. ME Goblet Squats
2. ME Burpees
3. ME double Push Press
4. ME KB Carry
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

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Clean Build Up Emom

EMOM30

8 sets
3 hang clean pulls
3 Tall Power cleans

10 sets
2 hang clean pulls
2 hang powerclean with deep catch

12 sets
1 hang clean pull
1 hang squat clean

A. 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch 8 x 1

1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch

Do 2-3 more sets at your top weight from last week

B1. Back Rack Walking Lunge Step 3 x 8-12

8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step

All sets at RPE 8-9

B2. Strict Deficit Handstand Push-Up 3 x

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

Max effort with 1-2 RIR. Only work with deficit if you can do 15+ from the floor

C. 8 minute AMRAP of Power Cleans, Dumbbell Push Presses, and Box Jump Overs

12 Power Clean
16 Dumbbell Push Press
20 Box Jump Over

A. Endurance Mixed Zones

For 20 min in Zone 2

5 rounds
2 min Row
2 min Echo Bike

@ 22:00 for 18 min do

Every 3 min for 6 sets do

1. 35/30 Cal Row

2. 30/25 Cal Echo Bike

Both sets should not take longer than 2 min with a sustainable pace!