6 Sets :

Set 1 : 6 Back Squats @ 67%
Set 2 : 4 Back Squats @ 76%
Set 3 : 2 Back Squats @ 85%
Set 4 : 6 Back Squats @ 70%
Set 5 : 4 Back Squats @ 79%
Set 6 : 2 Back Squats @ 88%

Rest 2:00

A: Back squat 5rm
B: Power clean 5x2
C: Dips
D: KB/DB sea saw press
E: Assisted strict pull ups
F: Seated rows
G: OH straight bar triceps extensions

EMOM 10
O: 40 DU's + ME unbroken t2b
E: rest

15 MIN

• 30 sek Erg
• 10 situps (abmat)
• 2 Strict hspu

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

2-3rounds

10-16 GHD hip extension
8+8 box step up/ box pistol
8+8 Db press

Teams of two

6 x 4 min, rest 1 min (split reps anyhow)
A.
10 Sandbag/ D-ball over shoulder
20m Sled push

B.
15 cal echo bike
25 KBS

C.
20m Walking lunges (with 2 KB)
20 Target burpee

D.
5 pull up/ring row
10 push up
15 air squat

E.
15 Box step over (with 2 DB)
15 DB snatch

F.
20 cal row
20 Wall ball

3-position snatch (squat/power)
-above knee/below knee/floor

Lift 10x every 75sec

Push press
3x3

A: Archer push ups 3set
B1: SA Kb press 3x7
B2: SA Kb row 3x15
C1: Kb push ups 2set
C2: DB pomell raise 2set
D: Kb skull cruschers 1xMax
E: SA DB preacher curls 1xMax