EMOM

7 THRUSTER 35/25KG
7 PULL UPS
7 BURPEES

Snatch, three doubles.

10 bench press @ 70kg
10 strict pull ups

For Time:

100 Burpees

Directly into…

3 Rounds
21 Deadlifts 50/40

15 Ring Dips

9 Push Jerks 50/40

Max reps of BS, every 5s do squat.
60/40kg.

For 35-45min
10 wall ball 14/29
10 Pull up
10 box jumps
10 KB swing 16/24
10 Pull up

'Wolf'
5x5 frontsquat, heavy. Rest 2 min b/w
5x5 shoulder press, heavy. Rest 2 min b/w
5x5 Bench press, heavy. Rest 2 min b/w

'Three little pigs'

22-16-10
T2b
Bulgarian squat with barbell 60/40kg

Rest 3min

21-15-9
Abmat sit up
Kettlebell swing 24/16 kg

Rest 3 min

21-15-9
Power clean 60/40kg
Alt v ups

21-15-9 Reps for time

• DB Push Jerk (22,5/15)
• 50 DU
• Deadlift (70%)
• 50 DU
• Pull-ups
• 50 DU

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

EMOM 12min
1) 3 Squat Cleans
2) 8 Pistol Squats