Deadlift 3x2 reps
-Full reset between the reps.
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.

3 rounds for time:
* 50 squats
* 7 muscle-ups
* 10 hang power cleans 60/42,5kg

Work up to a 10RM of Back squats

Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

3 x 5min AMRAP:

• 8 Overhead Squats
• 8 Burpee Over Bar
• 8 Pull Ups
• Rest 3:00 between sets

RX: 43/29 KG

1RM in 15 mins.

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

8 x every 1:30

4 Devils press (2 x 15´s/10´s)
8 Push up
12 Air squat