4 sets:
15/12cal AB
20 DB Hang Clean & Jerks 22,5/15kg (switch hand every 5 reps)
- Rest 1min

Alternate A1/A2

A1. Push press, rest 1:00 before A2

Build to heavy 5 (H5)@ RPE 8 (80-84%, 2 RIR)
+
3 x 5 @ RPE 6-7 (76-80%, 3-4 RIR)

A2. Weighted chin-up, rest 2:00 before A1

Build to heavy 5 (H5)@ RPE 8 (80-84%, 2 RIR)
+
3 x 5 @ RPE 6-7 (76-80%, 3-4 RIR)

– Build to a heavy 5 (H5) @ RPE 8 (around 80-84%1RM).
– Once you’ve hit the H5 set, you have 3 back-off sets of 5 reps @ 76-80%H5

EMOM 7:
5 Deadlifts
- Build up to 70-75%

5 rounds:
20/16cal Row
15 KBS 32/24kg (eye level)
10 Box Jumps 60/50cm
- 1min Rest btw rounds

EMOM 5:
5 Pull-ups + 10 Push-ups + 15 Squats

• Rest 3min and repeat

2x10 Deadlifts @ 67,5-77,5%

EMOM 10 Work 0:40 / Rest 0:20 ( AMRAP )

Odd : Dumbell Squats 22,5/15kg
Even : Sit-Ups

Pystypunnerrus tyhjällä tangolla tai kevyt paino

4 rounds, 2 mins each, for max reps of:
50 Double Unders / 75 single unders
15 Dumbbell Push Press, 2x 22.5/15 kg
max reps in remaining time kipping Pull-ups / jumping pull up/ ring row
Rest 2 mins

Tabata 20s ON / 10s OFF x 8:
KBS (US) 24/16kg