Snatch 8x2@moderate-heavy weight
Deadlift 3x4@77,5%
Front squat 3-3-3
Shoulder press 5-5-5

Back squat 3x12 reps

3 rounds
60s db skullcrushers
50 situps
60s db biceps curl

5 rounds
30s narrow front squat/goblet squat
Direct into
60s weighted stepups
90 sec rest

50 front squats with heavy weight

4*4 push press

On the 1:30 x 5 Sets:
2 Snatch Balances

For time:

16 dumbbell walking lunge
32 du
16 double dumbbell hang clean
32 du
16 double dumbbell push press
32 du
16 double dumbbell hang clean
32 du
16 dumbell walking lunge

Rx: 25/16kg

DL 3x5@60-67,5-75%
Shoulder press 3x5@60-67,5-75%

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

3 rounds for time of

• 800-meter run
• 5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.