4 x Every 3 minutes
8-10 tng deadlift
40m kb front rack carry/ d-ball carry

30 Min EMOM, in teams of 3:

1. 10-15 Bench press or Floor Press DB
2. 2-3 Rope climbs or lying pull-to-stands (1 or two person at a time, then switch)
3. 10 tricep extensions db (15/22,5kg)
4. 15 Bicep Curls 15/20kg bar
5. Rest

Deadlift 7RM

Find your 5 RM in 15 min

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%

5x5 OHS use rack

Back squat 3 x 2 + 3 x 4

• heavy doubles, not max
• in the set of fours, use more weight than on Dec 23rd

5 Pull ups
10 Push ups
15 Abmat sit ups

For quality with high intensity. So keep the intensity as high as possible with perfect quality reps.

(Halting clean deadlift + Squat clean + Split jerk)
Rest 3 minutes
Three minutes time to find your max weight 2-position C&J (From the
floor and below the knee)

Pull-up 3x8. Challenge yourself with different grips.