A: Back squat 3-3-3+
B: Bench Press 4set
C: Kb sea saw press 3x8
D: Triceps push downs 1xMax

• Run 400m

• 2x
  10 One Leg V sit up
  8 Squat
  6 Push jo
  20s. Kipping swing

• Mobility...

• 1x
  6/4 cal Air Bike
  200m Run
  6 T2B

*Run 400m

• 1x
  60s. Spider lunge w/teistä
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• Run 200m

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Handstand Active shoulders

• Mobility...

• 2x
  4 Power snatch
  6 HSPU

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM

EMOM x6:
1.) Bike
2.) Burpee
3.) Air squat

Rest 1min...

EMOM x4:
1.) DU's
2.) Wallball

• Mobility...

• Work on:
  SB over shoulder

6 Rounds For Good Health:

10 Box Jump Overs 60/50cm
10 Pull Ups
10 KB Swing 24/16kg
10 Walking Lunges
10 Toes To Bar
10 Push Ups
10 Back Extensions
10 Wallball 20/14lbs
10 Burpees
10 Cal Ski Erg

Workouts of the week 10 hours, x 6
Week 1/3

15 min ladder
- add 1 rep after eatch round

1 shuttlerun
1 sit-ups
2 shuttlerun
2 sit-ups

Amrap 20'
2 ring mu
4 handstand push up
8 front squat 60kg

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat