OH Press

4 sets of 6 @ 74%
* 2 sec pause in the bottom position

Set 1: 4 Reps 80%
Set 2: 3 Reps 86%
Set 3: 2 Reps 92%
3 Minutes Rest
Set 4: 4 Reps 86%
Set 5: 3 Reps 92%
Set 6: 2 Reps 98%
3 Minutes Rest
Set 7: 4 Reps 92%
Set 8: 3 Reps 98%
Set 9: 2 Reps 104%

A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)

20 Dips
30 Push-ups
7 Pull-ups

5 backsquats

Rest day

AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

E2MOM

8 sets of
3 squat clean
Drop & go