2 x 7 min AMRAP, rest 2 min

A.
15 cal erg
10 wall ball
2 wall walk

B.
4-8-12-16…Devil´s press (alt.)
10-20-30-40…steps walking lunges (with DB)

EMOM 10
1 .10 deadlift
2. x strict pull up/ring row *

*choose challenging amount of reps, try to hold it through five rounds

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

Banded deadlift 15-12-9-6 reps. Add weight for each set.

No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold

Muscle clean 1-1-1-1-1 reps

A: Strength
A1: Front squat 3x2 @20x1, all sets should be heavy, rest 20sec
A2: Back squats 3xAmrap @ 40x0, rest 30sec
A3: 3x5 Broad jumps
rest 3-4min
B: Strength
Bench Press 3x6@3030
C: Conditioning
8 MIN AMRAP:
16 Alternating Double Farmer Carry Reverse lunges
8 HSPU
D: Accessory
D1:Dips 3xMax
D2:Banded triceps extensions 3xMax
Rest 2-3 min

A: E3M for 12min
3x Back squats @ 85%
D: 4 RFT:
25 Calorie Row
20 Wallballs
15 C2B

A:Open 16.4"
13min amrap:
55 Deadlifts 100/70
55 Wallballs
55 Calorie Row
55 HSPU
Or
13min amrap:
11 Dead lift
11 Wall balls
11 cal row
11 HSPU

A: 4min amrap
21 Power clean 50/35
18 TTB
Amrap Row for cal
4min rest
4min amrap
15 Power clean 60/40
12 TTB
Amrap Row for cal
4min rest
4min amrap
9 Power clean 70/45
6 TTB
Amrap Row for cal