1.) Press in snatch 5 x 5 building weight
2.) Tall snatch building weight 5 x 4
3.) 3 position snatch, floor, below knee, above knee
5x 3
4.) Power clean + front squat +push press 5 x 1+1+2
5.) 3 x
A.1) Pull up x 6-8
A.2) Barbell row x 15
A.3) side plank 30.sec/side

EMOM
1) row x8
Sit-up until the next minute starts

2) Burpee x8
Front plank hip rotation until the next minute starts

E2M for 16min(4rounds)
1: Shoulder press x6-8
2: SA DB/KB rows x8-15/each arm
+
”Bad Karma”
50-40-30-20-10
BB biceps curls 20/15kg
Vs
10-20-30-40-50
Kb swings 24/16kg

Partner "Zeus" (You Go, I Go)
3 Rounds For Time
40 Wall Ball Shots @9/6kg
40 Sumo Deadlift High-Pull (35/25kg
40 Box Jump @60/50cm
40 Push Presses @35/25kg
40 calorie Row
40 Push-Ups
20 Back Squats @70/47kg
Timecap: 35 mins

Split the work as you wish!

3 Bench Press
3 Power Cleans
3 Front Squats
3 High Box Jumps 80/60cm

Rounds 1-10: M 70kg / W 50kg
Rounds 11-20: M 75kg / W 55kg

AMRAP 6:
100m plate oh walk
10 burpee to plate

AMRAP 6:
10 ground to overhead
10 russian twist

2 sets
For time:

24/30 calories of ski erg
30 deadlifts @50% of 1rm (should be done in 3-5 sets with small breaks)
24/30 calories of ski erg
rest 1:1 bwn sets
Time target sub 5 min, cap 6 min.
Be aggressive on start , use mod/fast pace on ski but slow pace down for last few calories. then on second ski try to maintain speed.
Remember on deadlifts, straight back, safe lifts. No way that doing this with rounded back so remember safety. its not competition, its practise.

Run/bike recovery pace 30-40mins 70% max HR

Max effort floor press with narrow grip
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

10 rounds for time
1x Deadlift 140/100kg
2x Back Squat 100/70kg
3x Bench Press 80/55kg