Shoulder Press

5x5@AHAP

Btw sets 7-10 strict pull ups. Rest as needed.

A: Snatch 1rm (test)

B: E2M for 18min
1: 5x Front squat @3030
2: 8-10x Strict pull ups @1111
3: 10-15x push ups @1111

6x
New every 5th minute

A) 1000/850m BikeErg
50m Sled Drag

B) 25/18 Cal. Echo Bike
50m Sled Push

C) 500/400m SkiErg
300m Run

EMOM 45

1. 8-12 Ring Row/ 3-6 Pull Up
2. 10-15 US Swing
3. 8-12 Push Up
4. 15-20 AirSquat
5. Rest

Sumo Deadlift 5RM

In 5-8 sets, twenty minutes.

4x 3 minute AMRAP:

2 Rounds
8 Hang Power Cleans 35/25 kg--> 45/35 kg (blue)
16 Jumping Pull-ups --> 5 pullups (blue)
+
In Remaining time:
Box Step-ups with ball 9/6 kg

Rest 1 minute x4

Squat Snatch 1 RM

• For Time:
BB Clean & Jerk (85/55Kg) 9 reps
Strict Ring Muscle Ups 9/7 reps
BB Clean & Jerk 7 reps
Strict Ring Muscle Ups 7/5 reps
BB Clean & Jerk 5 reps
Strict Ring Muscle Ups 5/3 reps

"AMRAP in 16 minutes
8 Toes-to-Bars
10 Hang C&J @50/30kg
14/12 calorie Row"

Db strict press 4x8-8
OH Lunges db 5x8-8m