T2B volume progression
E30s x20:
2-5 t2b / k2e / leg raise

Roughly half the reps per set from last week.

-2 x shoulder press + 2 x push press + 2 x jerk
*build as you go

Deadlift ( TnG )

8-8-8-4-4-4

Lift Every 3:00

E2:30 x5 (tot. 12,5min):
2 ww
10 db snatch
12 up & down over db

Keep working time under 1:30 per round. Reduce weights/reps if needed.

T2B skills: E75s x8
2 kip swing + 3-5 k2e
OR
5-10 t2r + 10-20s ub active hang
- In active hang keep lats and midline active = hollow body position

Amrap 5’
TGU
Amrap 5’
Carry (20 m Farmer’s,20 m Front Rack,20 m OH @double)
Amrap 5’
20 Am Swing
10 Air Squat
Amrap 5’
20 Goblet Squat
10 Burpee
Amrap 5’
10 Clean & Jerk
2 rounds Run

@24/16

Afterparty
50/50 OH March

E45s for 10 rounds:
A) row
B) rest
C) Round of Machoman (60/45)
D) rest

For rowing aim for roughly the same amount of cals for each round.

4 Rounds:

1:00 Row
5 Ring Rows
5 Push Ups
30s Superman Hold

Amrap 20’
2-4-6-8-10..
Goblet Clean
Goblet Squat
Alt Reverse Lunge
Russian Swing

@24/16

Afterparty
2 rounds
30 sec Overhead March
30 sec Around the Worlds
30 sec Goblet March
30 Bear Pull Throught
1 min rest

On The 2:30 x 10 Rounds:

10 Hang Power Clean 60/42,5kg
30 Double Unders
500m Bike

• Score total working time