A. Clean pull

1. high Landed boxjums
2. Jumps with pvc
3. jumps with empty bar

B. Clean complex

6-8 Sets

1 muscleclean; 1 Hang powerclean

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

4 sets of:
90sec. on 60sec. off
6x10m Farmers walk
max cal Echo Bike in remaining time

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 40sec. 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

A. Endurance Mixed Zones

Work at Zone2 Intensity for 20min
switching between
A: 1min Row @20-22spm
B: 1min Bike
100m Run
A: 1min Bike
B: 1min Row @20-22spm
100m Run

@20:00
Every 4min for 24min (6 sets):

1. 3min Row for cal

2. 3min Echo Bike for cals