A: 3x3 squat to box jump 50cm
3x3 rebounding box jumps 50cm
3x3 box jumps 70cm
B1: Dips 3xMax
B2: Box pistols 3x5/ben
C1: neutral grip pullups 3xMax
C2: back extensions 3x20

30 min row

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)

AMRAP 1-2-3-4-5-6-7 jne. Bar over burpee + Thruster

5x65%
4x75%
4x80%
4x85%

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(24) at home
WRK :35 REST :25 X6
hand release push up with shoulder tap
sit ups
body builders
kettlebell or dumbbell ground to over head
Score=reps or just WRK

Opt(12)
Run 2:00 Walk 1:00 x4

Finisher
60 flutter kicks
1:00 samson stretch

5x60%
3x70%
2x80%
2x90%
1x95%

3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

Push-ups: AMRAP 2 Max Reps.
+
3-Way Banded Shoulder/Lat Stretch x 30s each position.