Back squat 5x8

For time
90-70-50-30-10 cal row
After each set
5-5 strict Pull up / partner assisted (You GO, I GO)
10 Syncro Single arm devil’s press @22,5/15kg
10 Syncro DB goblet squat
50 Double under each ( first one person Completes 50 Then the other)
Timecap: 35 mins

Back squat 10 x 2 75s

E7MOM x 6
Set 1, 3, 5:
- 400m Run
- 5 C&J @50kg
- 400m Run
- 5 C&J @50kg

Set 2, 4, 6:
- 1000m Row
- 35 Wall balls

Bodailu emom

Emomx12
1) 6 deadlift
2) 6-8 bench press
3) 6 shoulder press

Pendlay row 3x7

4-5sets:

2 clean pull + 2 hang squat clean + 2 squat clean

easy&fast / not too heavy

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart

EMOM 40 min

1) machine 10-12 kcal
2) 5 power snatch (touch’n’go)
3) 40 DU
4) rest