A,
Back Squat 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
2x max rep Glute Ham Raises
3x8 L/8 R Cossack Squats, pick load

C,
2 rounds for max reps/distance of:
Row Calories, 3 mins
Man Makers, 15/10kg 2 mins
Sled Drag, 40/30kg, 1 min
Echo Bike Calories, 3 mins
Man Makers, 2 mins
Reverse Sled Drag,1 min
Ski Erg Calories, 3 mins
Man Makers 2 mins
Extended Arm Sled Drag 1 min

Goal:
Complete work at an RPE of 7/10. Focus on a strong and consistent pace for the calories and man maker reps across all rounds.

4 rounds against time:
12 kb snatches
12 slam balls
24 (12eacg side) russian twists

A/
EMOM 12:
1- 8 Snatch @40/30kg
2- 7 OHS
3- 6 Sqt Snatch

B/
AMRAP 25:
100 Double Unders
60 Alternating DB Snatches 50#
100 Double Unders
50 T2B
100 Double Unders
40 Double DB Squats 50#
100 Double Unders
20 Strict HSPU

Bench press 5x6 @70%

2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog

Week 1/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Running for 4,7 km

A.
5 sets HSPU (parallette/kipping)

B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)

*rest 3-4min btw sets

C.
Crossover training + Core

Three sets of six ring dips with following tempo:
3s up
1s hold
3s dow

2 sets of 5's Power clean