52% of 1RM C&J or RX 70kg/50kg but ONLY if 1RM is 135/95kg

EMOM for as long as possible
3 Power Clean
3 Front Squat
3 Push Jerk

If you complete 10 rounds add 1 rep to each movement every round!
For example 11th minute 4-4-4, 12th minute 5-5-5...

CAP 15 Rounds!

10 reverse lunge from a plate
10 romanian deadlift
rest 90 sec between sets

4 rounds of
12 russian twist
12 one leg crunches
10 leg lifts

Tabata side plank
Alternate sides

10 rounds.
- One set of 3 reps every 90 seconds.
- "Touch and go"
- 70-80 % of 1 rm max

Atlas stone over shoulder technique then do:
5x3 AHAP

Rest as long as needed and set up for the next exercise

Yoke carry technique with increasing weight
Try to find heavy 25m

Bench press
6 heavy sets of 6 reps

Warm-up, 5 rounds
10 push-ups
15 band pull-apart
10 strict press
and handstand practice

Push press 6x6

Supersets x4
10 db bicep curls
10 db dehind the next tricep press

5x10 kneeling arnold press, AHAP

Finisher
5 rounds for time
20 second handstand hold
20 second plank
20 second side plank (20 seconds on both sides)

• 5x10 v-ups and 5x8 t2b

Warm-up, 5 rounds
10 push-ups
15 band pull-apart
10 strict press

Test bench press and push press 1RM

7 rounds of:
1 min of burpees
1 min of DU

Finisher abs
5 rounds of
10 v-ups
15 "hollow rock one-legged tucks"
10 russian twist, 10lb.