FOR TIME
Focus on strength and speed.

30 Cal Row
30 Deadlifts (155lbs/110lbs)
30 Cleans (155lbs/110lbs)
30 Wall balls (20lbs/16lbs)
20 Cal Row
20 Deadlifts (155lbs/110lbs)
20 Cleans (155lbs/110lbs)
20 Wall balls

Optional (final round):
10 Cal Row
10 Deadlifts (155lbs/110lbs)
10 Cleans (155lbs/110lbs)
10 Wall balls (20lbs/16lbs)

EMOM9:
a) 4-8 mb clean + 5-10 deadbug (1 rep = both legs / arms)
b) 4-8 shuttle run (1 rep = 8m)
c) rest

Work 30-45s / interval.

Back Squat

5-5-5-3-3-3-1-1-1

Go Every 2:30

4 x 8, Behind Neck SN Grip Press. Go Every 2:30

4 x 6, Strict Pull-Ups, add weights. Go Every 2:30

4 x 12, Schouder Press w/ DB´s Alternating. Go Every 2:30

3 x 6 Wallwalks. Rest 2:00

3 rounds:
1K Skillmill Run
25 T2B

AMRAP 20:
21/17cal AB
14 Pull-ups
7 Burpee Box Jump Overs 80/60cm

AMRAP 20:
60m Skillmill Sled Push (6/5)
60m KB Farmers Carry 24/16kg
500m Ski
- Smooth movement! (light to moderate intensity)
- Every 100m Ski = 1 rep

8x
2min On/2min OFF

Buy in: 5x7,5m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 DB Snatches + Max Cal Echo Bike
C) 10 KB Swings + Max Cal SkiErg
D) 10 Box Jump Overs + Max Cal BikeErg

Snatch High Pull + Snatch Pull + Hang Snatch ( Under Knee )

6 x ( 1 + 1 + 1 ) Build in

Go Every 2:00

High Hang Power Snatch + High Hang Squat Snatch

7 x ( 1 + 1 ) Keep Focus in PS Fast Pull & Keep Focus in SN Fast under bar.

Weights Moderate. Go Every 1:30