A: Banded jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3x10, sista setet amrap
D: SA Seated rows 3set
E: SA lat pull downs 3set
F: Z-bar preacher curls 2set
G: Cable extended biceps curls 2set

Pause overhead squat 5 X 3

3x1@100+% pal 2min

1. Takakyykky 10
2. T2b 10
3. Hspu 10
4. Russian twist 20
5. Pull up 10
6. Db snatch 8+8
7. Burpee 10
8. Rest 1min

3x1@100+% pal 3-4min

AMRAP 13 min
21-15-9 Clean + Box Jump
Then
42-30-18 Wall Ball + Shuttle Run 6 m

4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Goal: 6 rounds.

Week 2/16: Inverted Juggernaut Method
Shoulder Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each