9 min AMRAP

20 m bear walk
20 m lunge
20 hollow rocks

4 rounds of

AMRAP2:
10 power clean 42,5/30kg
10 thruster
10 back squat

• rest 2min

AMRAP2:
10 t2b
10 box jump
10/8 cal erg

• rest 4min

3RFT:

30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 40

3 rounds for time

21 push press 50/30kg
15 box jump
9 pull up

tc 9 min

Shoulder Press
4x3 + 1xME @85% of 3RM

• Aim for heavier than last week

8 x 2 snatch

• no touch and go!

5 x 2 tall snatch

Every 2 min for 10 minutes (5sets)
3 shoulder press @75%
Control the negative part also, even it doesent feel like max weight for 3 reps you can still press it with max power. Dont go over 75% on weights!

Strenght
Perform set every 1 minute 30sec
Shoulder Press 5x1rep @85-90% of 1 rm.

5x3 Deadlift 85%

Reset for each rep at the bottom. No touch and go. All sets the same weight!