TABATA´s

2 Rounds

1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold

@ 70% effort

Find your 2 RTM = 2 rep technical max
-Not ”touch and go”
-No walking away from the bar
-Power or Squat

2 Rounds, every 2min:

1. 6 Back squat @75%
2. 4 Back squat @80%
3. 2 Back squat @85%

EMOM 35

1. Row 15/10cal
2. One arm farmers carry 15/15m
3. Box over burpee 10
4. DB snatch alt. 14
5. Rest

@80% effort

4 x AMRAP 4

Alt. A and B / 4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball

B) Row 40/30cal
Remaining time amrap burpee

Skill
Every 1.30min x 10
For quality:
2 MU
4 HSPU
6 V-up

Strength
4 Rounds
8-12 Bar dip
12-14 Gorilla Row (KB)
YGIG
Increase weight or reps from last week.

EMOM 10

3 Power clean
3 Front squat
3 Push jerk

@ 75/52,5kg

3 Rounds for quality:
YGIG

A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate @15/10kg

2 Rounds, every 2min:

1. 6 Back squat @72,5%
2. 4 Back squat @77,5%
3. 2 Back squat @82,5%

EMOM 10

2 Hang squat snatch

1-5min @ 65-70%
5-10min @ 75-80%

Keep the weights technical!