Alternate B1 / B2

B1. Seated KB press – 3 to 4 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 1:00 before B2

B2. Strict pull up – 3 to 4 x 8-12 w/tempo 21X0 @ RPE 8 (2 RIR), Rest 2:00 before B

Bench press

5 x 6 @ 72+%, rest 2:30-3:00 between work sets

For 6 sets:
AMRAP in 3 mins of:
10/7 Bike Calories
10 Alternating Dumbbell Box Step-ups, 2x22.5/15 kg
10 Dumbbell Deadlifts, 2x22.5/15 kg
10 V-ups

Rest 1 min between each set.

Accessory:
3 rounds for max distance of:
max distance Plate Pinch Carry, 15/10 kg
Rest 2 mins

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

RDL + BENCH PRESS

*rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

3-4× 5+5@RPE10, 0-1 reps left, rest btw sets 2min

Bench press 5-5-3-3-3-1-1-1-1 reps

24min EMOM
1.min Ergo cal
2.min 10 DB snatch, rest of time SU/DU
3.min rest

Front Squat

5 x 4 @ every 2:30. Build in heavy