1. High hang clean x3 + Split jerk x1
2. Hang clean x2 + Split jerk x1
3. Low hang clean x1 + Split jerk x1

Test your dip, when you can do 5x5 on the first progression, move to a new one.

10min EMOM deadlift 2x90%

5 rounds
3 wall climbs
10 goblet squats 32kg/24kg

Deadlift: 4x5

3-6-9-12-15
- DB Thrusters 2x20/15kg
- V-ups
- Burpees
Rest of the time DU's. Score is the amount of DU's

3-6-9-12....
- Row cal
- Box
- Abmat SU
- WB

5 Rounds (45min) for calories:

5 x 30s on / 30s off, total of 5min.
Rest 5min

DB Complex

TRX Complex

Curve Skateboard
Side Ski
Plate Jumps

Hibernate

For time:

Row 500m
unbroken sets of ring dips/push ups until you reach 100 reps
(row 500m between sets)

Row 500m
unbroken sets of t2b until you reach 100 reps
(row 500m between sets)