A1. Bent-Over Barbell Row 3 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

A2. Dumbbell Lying Triceps Extension 3 x 8-20

8-20 Dumbbell Lying Triceps Extension
8-20 Dumbbell Lying Triceps Extension
8-20 Dumbbell Lying Triceps Extension

rest ~1min

B. Lower Body MetCon

8min AMRAP of:
10 alt. DB-Box step ups (20'' Box)
12/9cal Bike

A. Squat Clean + Front Squat + Split Jerk 6 Sets

Squat Clean + Front Squat + Split Jerk
Squat Clean + Front Squat + Split Jerk
Squat Clean + Front Squat + Split Jerk
Squat Clean + Front Squat + Split Jerk
Squat Clean + Front Squat + Split Jerk
Squat Clean + Front Squat + Split Jerk

B. Front Squat 2 x 4-6

4-6 Front Squat
4-6 Front Squat

rest 2-3min
Work with Cluster reps (1.1.1....) with 30sec. rest btw reps @RPE 9-10

Do just 1 set of you do the open Workout Tomorrow

C1. Deficit Handstand Push-Up 2 x 4-8

4-8 Deficit Handstand Push-Up
4-8 Deficit Handstand Push-Up

C2. Weighted Supinated Pull-Up 2 x 4-6

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

C3. Chest-to-Bar Pull-Up 2 x 5-15

5-15 Chest-to-Bar Pull-Up
5-15 Chest-to-Bar Pull-Up

Skip the C2B pullups if doing the open Workout Tomorrow

A. Tall clean

4-6 Sets

4 position tall clean

B. Clean complex

8 Sets every 90 sec.

1 clean liftoff + 1 powerclean + 1 Hang squatclean
—> find a Heavy weight

2 Sets:
1 clean liftoff + 1 powerclean +1 Hang squatclean @90%

A. Endurance Mixed Zones

12 alternating total sets (18 min)

1.
1:00 Echo Bike for Calories
Rest 30s

2.
1:00 Row for Calories
30s rest

@ 19:00 for 24 min in Zone 2 Intensity do (nosebreathing if possible)

4 sets of:
2:00 Row
2:00 Run (indoor)
2:00 Echo Bike