8 x 20s ON / 10s OFF:
A) Alt. V-ups
B) High Box Jumps 80/60cm

Score: Lowest reps on both added together

EMOM 10:
3 Back Squats @70-80%

strength

Bench
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
DB bench
Single arm row

workout

3 rounds
2 lengths arm over arm sled
Max rep single arm bench (if more then 12 reps, increase weight next round)
Max rep single arm rows at bench weight
10 turkish roll ups each arm
Max rep banded low row (more than 20 reps, increase resistance)
Max rep push ups

• score is total single arm rows and push ups
• choose either accessory OR workout today

1.) Row/Bike (~45s.)
2.) T2B (~30s.)
3.) Burpee (~45s.)
4.) DB snatch (~30s.)

• You choose reps/weights.

Superset!
4 work sets

Single Arm Dumbbell Row: 4 x 10-12.
Rest 30s.
Split Stance Landmine Press: 4 x 6-8 each.
Rest 30s.

Both movements, slow down, fast up tempo.
- Heavier presses this week

strength

Squat
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
DB step ups
Weighted glute bridge (back on floor, feet raised)

workout

5-8 rounds

5 heavy power clean or 10 heavy KB swings
100m erg/run
90 sec rest

For time:
42-30-18

Thrusters @42,5/30kg (split as you want)
C2B / Pull ups (split as you want)
Synchro bar over burpee

Close Grip Floor Press in Bridge
5 x 3 @ approx 80% of 1RM Floor Press, every 60s-90s for speed.
- A bit heavier than last week.

B) Touch and Go Snatch Deadlift
Build to a 2RM

1-2x400m (-3-5s)
Rest 1:2

2x800m (-8-0s) /2x600m (-6-0)/1x1200m (-4-(+4s)
Rest 1:1