Built daily heavy

5 reps (max 1-2 rep reserv)
then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

EMOM 36

Minute 1 : 1 - 2 Rope Climbs
Minute 2 : 3 - 5 Wall Climbs
Minute 3 : 15/11 Cal Echo
Minute 4 : 5 - 8 Ring Dips
Minute 5 : 5 + 5 Pistols
Minute 6 : 0:50 Plank

AMRAP 24

10 Devils Press 22,5/15kg
10 Toes To Bar
10 Box Step Ups w/ DB´S
12 Devils Press 22,5/15kg
12 Toes To Bar
12 Box Step Ups w/ DB´S
14 Devils Press 22,5/15kg
14 Toes To Bar
14 Box Step Ups w/ DB´S
.......

Add two reps after each round.

• Every 3 minutes 2 Clean 80/60kg ** If You Drop Dumbbells perform 10 burpees.

Bench press: 4x4

For time :

15-12-9
Push Jerks
Pull Ups

50/35kg

TARGET 2:00
CAP 5:00

For time:
15-12-9-6
Db snatch
Db ohs @22,5/15kg
*
Fitness For time:
15-12-9-6
Db snatch
Db front squat

30min EMOM: 1) monostructural 2) alternate between A&B 3) rest

A: 3-6 Devils Press B: 20-40m Sandbag/Yoke/Farmers Carry

For time:

Row 1600m
100 Pull Ups
200 Push Ups
300 Air Squats
Bike 3200m

TC 40

• Alternate Ergo between start and ending.
• You can partioned reps as you like. example 20 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats, 10 rounds: 30 Air Squats, 20 Push Ups, 10 Pull ups etc.....

Power Clean

EMOM 20

Min 1 - 5 : 4 Power Clean
Min 6 - 10 : 3 Power Clean
Min 11 - 15 : 2 Power Clean
Min 16 - 20 : 1 Power Clean

Start about 50% 1 RM. Build Heavy Single! Markdown 5 last reps.

7 Rounds x 1:30

1 Snatch.

Results is total lifted kilos.