For quality:
AMRAP in 6 mins of:
9 Row Calories
9 Burpees Over Rower
9 Narrow Grip Overhead Squats, 45/35 lbs / 20/15 kg
-- then --
EMOM 6
5 Hollow Rocks
7 Superman Rocks

---

Muscle Snatch
in 14 min find 2 rep max for the day
- keep under 10 reps
- write the 3 heaviest lifts

Block Power Clean
3x every 2 min
3 reps @ 75%

OTM 12 min

Odd 3 x shoulder press
Even 6 x push press

First week RPE 8 - 9
Second week 9 - 10

Deadlift

8-8-8-8-8 ( Stop´n go )

Go Every 3:30

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