Incilene Dumbbell Bench Press 4 x 10, rest 2:00

Chest Supported Dumbbell Row 5 x 8, rest 2:00

Seated Dumbbell Shoulder Press, alternating 3 x 12 ( 6 each ) rest 2:00

Shoulder Press 3 x 10, rest 1:30

30s on - 20s off, 8 rounds:
a) 12-18 kbs
b) 8-12 sit up - 4-6 push up
c) 4-6 x 8m shuttle run
d) rest

Choose reps so, that it takes ~30s to complete each section. Overall RPE 7-8.

Every 4min, 5 rounds
3-8 strict pull ups/ring rows
6-10 push presses (40/60kg)
-rest of time ergo

Post workout:
Tabata
Burpee
sit up

AMRAP 3

15 Deadlift 50/35kg
Max Bar Over Burpees

Rest 2 minutes

AMRAP 3

20 Deadlift 50/35kg
Max Burpees

Deadlift ( Deadstop )

10-10-10-10-10

SO 3:30

EMOM 10:
1: 45s Row
2: 7 HSPU

Rest 1:00

EMOM 10:
1: 45s AB
2: 7 Pull-ups / Strict

Rest 1:00

EMOM 10:
1: 45s Ski
2: 7 High Box Jumps 80/60cm

Score total calories

OH.Squat 1x5 (65%) 5s.

3-4 rounds for quality:
1min Dead Hang
15-20 GHD Sit-ups
:20/:20 Copenhagen Hold
15-20 Reverse Hypers

EMOM 28 (4 rounds):
Min 1: 6 Shuttle Runs 7,5m
Min 2: 12 Burpees
Min 3: 6 TnG Snatches 43/29kg
Min 4: 12/10cal AB
Min 5: 6 TnG Clean & Jerks 43/29kg
Min 6: 12 Box Jumps 60/50cm
Min 7: Rest

EMOM 5:
1 BMU

EMOM 5:
20 DU + 1 BMU

EMOM 5:
10 Burpees + 1 BMU

• Focus on technic. Big and powerful hip drive.