3*
5*narrow grip bench 42x1
5+5 seated arnold press

"Back Squat
1x1 (90%)" 10s.

A: Practice Handstand 10min
B: 8x triple jump
C: Sandbacka over Shoulder 8x3 @40kg
D: 5rounds
10 Sandbacka squats @40kg
15 Rkb swing @20kg

• Row/Bike/Run: 3min.

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Shoulder rotations

• 1x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 Press behind neck
  10 OHS

• 2x
  5 Hang snatch Pull
  5 Hang Power snatch

• Mobility...

4 rounds for quality:

6 romanian deadlift
6 strict pull-up
6 goblet squat
6 strict hand stand push-up

90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189

Daily max of

Squat snatch + hang squat snatch + ohs

5 rounds for time:
400/320m row
8 sandbag clean 150/100lb
22m handstand walk

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%

AMRAP 30’ :
5 Deadlifts (120/85)
7 Pull-ups
9 Push-ups