4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

Front squat + back squat

5 + 6-10 @ 77-83%1RM FS (3 RIR)
4 + 6-10 @ 79-85%1RM FS (2 RIR)
3 + 6-10 @ 81-87%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

1. 75 pistol squats with 8kg KB, timecap 8min
2. Then at 8min, start part two:
3. 40 devil's press at 24kg KB

Write time or reps of #1 as a comment

5 rounds for time with a partner*:
10 Push press
8 Box jump

• alternate movements with partner

Part A).
Skill Primer
Hang Muslce Snatch, Tall Snatch & OHS (5-8 sets x 2+2+2)

Part B).
Hang Snatch
(8 sets x 2 / 60%-75%)

Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Or Light Ergo & Mobility

A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set

Cirkelfys
1: Push ups 3xMax @ ingen paus i toppen
2: SA Kb rows 3set/arm
3: DB Bulgarian split squat 3set/ben
4: Rkb swing 3set

Deadlift 2x6, 2x4, 2x2