3 sets:
6+6 Supinated Grip Barbell Bent Over Row + Barbell Bicep Curls
12 DB Scul Crushers
15 Banded Bicep Curls
15 Banded Tricep Extensions
- Rest 1:30 btw sets

Complete as many reps as possible in 15 minutes of :

3 Burpee Pull-ups
12 dumbbell snatches 22,5/15kg
15 box jump-overs 24"/20"

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

2-4rounds:

30-60s D-ball hold
10+10 kb side bend

-5 t2b/ 8 kipping leg raise, 15sek rest.

*score is reps combined.

*2min rest
*increase from last week

-muscle snatch + hang power snatch

*2min rest
*build to heavy

5x

-snatch pull+ muscle snatch
*1min rest
*athletes choice on load

EMOM 10:
1: 10/8cal AB
2: 10 Medball GHD Sit-ups 6/4kg

• Rest 2min

EMOM 10:
1: 12/10cal Ski
2: 50 DU

• Rest 2min

EMOM 10:
7 Burpee Box Jumps 60/50cm

3 sets:
300m Skillmill Run
12 TnG Power Cleans @50/35kg
- Rest 2min sets

• Rest 3-5min

3 sets:
300m Skillmill Run
12 Deadlifts @80/56kg
- Rest 2min btw sets