A. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

B1. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

with 3sec. eccentric and 1sec. pause in bottom

B2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

C. Accessories

3 sets of:
12-20 seated banded leg curls (1sec. hold in peak)
into 12-20 (wtd) Glute bridgesn (1sec. hold at top)
ME DB/Plate full ROM lateral raises (controlled - aim for 15 + in first set - than Myo rep match for 2. and 3. set)

A. Intervals

Every 4 mins x 7

12 HSPUs
20 Wall Balls
20 American KB Swing
12/15 cal Echo Bike

—> Scale to finish sub 2:30

A. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

rest ~1min

B. Intervals

5 sets of:
90sec. on 30sec. off
AMRAP of:
8-12 Ring Rows
8-12 Push Ups
max cal Echo Bike in remaining time

A. Hang Power Clean 5 x 4

4 Hang Power Clean
4 Hang Power Clean
4 Hang Power Clean
4 Hang Power Clean
4 Hang Power Clean

B. Segmented Clean Pull 6 x 3

3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull

Pause 2s above knee

C. Clean Grip Deadlift 7 x 2

2 Clean Grip Deadlift
2 Clean Grip Deadlift
2 Clean Grip Deadlift
2 Clean Grip Deadlift
2 Clean Grip Deadlift
2 Clean Grip Deadlift
2 Clean Grip Deadlift

Pause 2s just above floor

A. 2 Power Cleans + 1 Squat Clean + 1 Split Jerk

2 Power Cleans + 1 Squat Clean + 1 Split Jerk

In 8 min build up a heavy complex for the day. Cleans are all TNG!

B. 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

Do 1 Rep @ 100% of Complex for 5 min

C1. Dumbbell Box Step Down 6 x 6-10

6-10 Dumbbell Box Step Down
6-10 Dumbbell Box Step Down
6-10 Dumbbell Box Step Down
6-10 Dumbbell Box Step Down
6-10 Dumbbell Box Step Down
6-10 Dumbbell Box Step Down

All sets at RPE 8-9

C2. Strict Handstand Push-Up 6 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

Work at RPE 7-8

Do the 1st leg of the Step downs and then do 1 set of SHSPU. Then you do the other side of Stepdowns and do another set of SHPSU So you do the SHSPU 4 Times in Total!

D. Metcon

Amrap6

12 alt. DB snatches (30/20)
24 double-unders
12 T2B
24 Doubleunders

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

@ RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 6 reps

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 15 reps.

B2. Bent-Over Barbell Row 3 x 8-15

8-15 Bent-Over Barbell Row
8-15 Bent-Over Barbell Row
8-15 Bent-Over Barbell Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 15 reps.

C. Accessorie/Pump Work

Emom6
1. 45s glutebridge walk outs
2. 45s Jumping Airsquats