Mån
Front squat 5-5-5+
Add weight every set
Last set amrap
+
4 RFT
200m run
20 WP OHC Alternating Lunges 20/15
10 CTB

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns

For time:
1k/800m Row
30 Pull-ups
1k/800m Row
30 (15/15) DB OH walking lunges 20/15kg

TC 14min

25-23-21-19-17-15-13-11-9-7-5-3-1
Bench Press
3-6-9-12-15-18-21-18-15-12-9-6-3 meters
HS walk (3m ub)
Pick up ladder which last weight is 90-95 of 1rm.
20/30/40/50/60/70/80/90/100/110/120/130/140
or
20/30/40/50/60/65/70/80/90/100/110/120/130
or
20/30/40/50/55/60/70/80/90/95/100/110/120
or
20/30/40/45/50/60/70/75/80/90/100/105/110
or
20/30/35/40/50/55/60/70/75/80/90/95/100
or
20/30/35/40/45/50/60/65/70/80/85/90
or
20/25/30/35/40/45/50/55/60/65/70/75/80

---

"30 min sauna"
25-21-17-13-9-5-1
Bench Press
3-6-9-12-15-18-21
HS walk

Scaling HS walk = double db/oh x 3 times of hs walk meters. 3 m = 9 m of oh walking..

3 rounds for time:
15-12-9 Sandbag over shoulder 60/40kg
15cal AB

A:Clean complex: clean pull- power clean-squat clean @80% of power clean 5x1
B:Emom 8min. Power snatch 70% x5
C:Front squat 4x5 T:42x1

• Building
• Pause at the bottom
• Rest 2-3min

• Building
• 2-3min Rest

Alternating DB Curls: 3 x 10 ea. Rest 60s.

3 rep Deadlift
+
15min amrap
60 plate toe touch
30 wall balls
15 DL 100/70kg