• 3-3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 8 RPE (Load Repeat)
70% 1RM 3 reps
75% 1RM 3 reps
75-80% 1RM 3-3-3 reps
Pause @ bottom position

• 3-3-3-3-3 of:
BB Jerk
90-95% 3RM 3-3-3-3-3 reps

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

For Time

5-10-15-20-15-10-5

DB Thruster 2x22,5/15

Every Rnd: 400mt Run

60 minutes, quality. Alternating.

10 minutes Rowing/Ski/Bike

10 minutes
10+10 Banded pull apart
10+10 banded core rotations
1 round Mikael Shoulder workout
0:45 hollow hold

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) 10 Plate Sit-Up (feet anchored)
2) 10-15 GHD Hip Extension (loaded w. empty barbell or a plate)

RPE 3-4

75-50-25
Banded Pull-aparts (underhand)
*1 Banded Alphabet after each set on each side between sets

OR

4 Minutes of Max Reps Glute March on Bench, Single Leg.

Running 8.5km 140 b/min

• For Time:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 15/12 reps
BB Thrusters (60/40Kg) 12 reps
Ring Muscle Ups 12/9 reps
BB Thrusters (60/40Kg) 9 reps
Ring Muscle Ups 9/6 reps

AMRAP 20:
20 Overhead Squats 30/20

20 Burpees Box Jumps
20/15 Calorie Bike

rest 2'

6’ AMRAP of:

max reps Push Press 30/20

every time you drop the barbell perform: 5 Chest to Bar