Trapbar deadlift

20 reps

*split jerk the other side each time

2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

Weighted dip 3×6

Row 1911m / 90 sec rest / row 1931m

2 Rounds :

AMRAP 4

20 Kettlebell Swing 24/16kg
20 Box Step-Ups 24"/20"
10 Burpees
Remaining Time Echo Bike Calories

Rest 4:00

AMRAP 4

20/15 Calories Echo Bike
20 Kettlebell Swing 24/16kg
10 Burpees
Remaining Time Box Step Overs 24"/20"

Rest 4:00

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters