A: Bench press 5x3
B: Strict pull ups 3xMax
C: Seated Shoulder press 4x6
D: Narrow grip lat pull 4x6
E: Triceps push downs 1xMax

A: Trap bar loaded jumps 6x3
B: Power clean 3x3-1x2-1x1
C: leg press Amrap @160kg
D: Leg extensions 3set
E: Leg curls 3x8
F: Adductor exercise machine 1x Amrap

Shoulderpress 10-8-6-8-10

For time:
Row 250m

Strength
Every 1:30min x 10
- 1 squat clean
Find your 1RM for the day.

After that:
- 7 squat clean @ 70%
- 5 squat clean @ 80%
- 3 squat clean @ 85%
- 1 squat clean @ 90%
TC: 9min

After that:
- 4 x 4 front squat @ 90% of today’s squat clean max
New set every 2 min

Weighted chin up 2x3, 2x2

Weighted Dip 2x3, 2x2

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets

Slow Deadlift on a plate 5x5 reps (slow down)

A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
8 Deadlifts, 75% 1RM
Monostructural Cardio- RPE 6-7/10; bike or row

B,
Complete as many rounds as possible in 12 mins of:
10 Goblet Lunges, 32/24kg
10 Kettlebell USA Swings,32/24kg
10 Alternating Kettlebell Gorilla Rows, 32/24kg

C,
Run 800 m

This is an all out effort for time.

D,
3 rounds for quality of:
10 Wall Planks
10 L/10 R Side Plank Reach Throughs
10 Dumbbell Bent Over Flies, pick load
Rest 1:30