Shoulder Press
75% x 5, 85% x 3, 95% x 1+
Use 90% +7.5kg

Side lever:

-Russian twist

Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24r, 4x30r, 5x30r

-Elbow side plank twist

Use following template
3x2r, 5x2r, 3x4r,
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

-Side over arch

Use following template
3x2r, 5x2r, 3x4r,
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

Manna:

-Tuck up
-Straddle up
V-up

Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

Perform with coupled mobility exercise.
For Quality

10 x 110% EFFORT!

Dead Stop Reps

3 x 12

5x4 Back Squats, work up to a heavy

Russian twist 3 x 15

10min EMOM x 2

1) 10 Hang Power Clean
2) 10 Front Squat
3) 10 STOH
4) 10 Back Squat
5) 10 Good Morning
6) 10 Bent over rows
7) 10 Thruster
8) 10 Alt. lunges (5+5) front rack
9) 10 Push press
10) 10 Bar over Burpee

2min REST
Then start again!

Pick up the bar and do the first EMOM without letting go off the bar before minute 10 starts.
Rest the bar wherever you want except the ground!
Use a moderate weight.
You can start light and add weight to the second round.

6x3 Deadlift (80-85%)

All sets should be heavy, don't count warm up sets.

Find your 2RM clean (full)

In 20 minutes

Back squat 5 x 5

• same weight as on Dec. 3
• same weight on every set
• rest as needed