Squat Snatch 6 x 1
@80% of your 1RM

Back Squat Ladder
3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.
One round is 3 reps, 90sec rest,
2 reps, 90sec rest and one rep.
Use the same loading for all
sets, but add loading to each
round.
All rounds with RPE 4 to 4+
Add 2,5-5% compared to last
week.

4x6 SOTS Press, elevate heels
if needed
RPE 3+ to 4

3 rounds:
10-15 Cal Row/Bike/Ski
8 Wall balls
8 Burpee jump-ins
2 rounds:
5+5 Windmills with KB
20sec Hold in bottom of squat
with KB

4 Superset for Quality:

50 second Hang From Bar
30 GHDSU
100m Farmers Carry

Rest 1 minute between sets.

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

1) Echo
2) Wallball
3) Situp

Steady pace, RPE 3-3,5

10-25 reps each

With partner for time

100 wall ball shots
100 box jump overs
100 db snatches
100 burpees to target

Emom

4 min pull up hold 10-20 s
4 min ring row 10-12 reps
4 min ring top support hold 10-20 s