A. Explosive Power and Upper Body Strength

5x3 Tall Boxjumps alt. With a Partner after 3 reps

3-5 sets
1:00 work on Handstand walk
Rest 30s
8-12 DB 3 Point Rows / side
Rest 30s

B. Lower Body Pump

Emom8

1. 40s Heels elevated Cyclist squats
2. 40s DB Glute Bridges

A. Running

2,3 km easy jog
-rest 2 min-
8x 400 m run
-rest 1 min after each lap-
800 m easy cool Down jog

A1. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

rest 30-60sec.

A2. Alternating Dumbbell Shoulder Press 3 x 10-20

10-20 Alternating Dumbbell Shoulder Press
10-20 Alternating Dumbbell Shoulder Press
10-20 Alternating Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Intervals

8 sets of:
2min on 1min off

1. AMRAP of:
10 STOH @50/35kg
10 Pull ups
10 BJ (step down) @24/20''

2. AMRAP of:
8 Hang Squat Cleans @50/35kg
8 Burpee over Bar
10/8cal Echo Bike
Aim for consistent scores for all sets.
Work with 80-90% Intensity!

A. Clean Deadlift + Below Knee Clean + Hang Clean 10 Sets

Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean
Clean Deadlift + Below Knee Clean + Hang Clean

start @ second weight after empty bar and work up from there
Work in a 15min window

B. 10 minute EMOM of Double-Unders and Hang Squat Cleans

50 Double-Under
5 Hang Squat Clean

Work with ~60-70% of heaviest complex weight
40sec. cap for DU´s