A: Clean, bygg upp till tung 1:a
B: Deadlift 5-3-1-5
C: Dips 3xMax
D: Seated Row 3set

Every 5:00 x 4 rounds

200m Swim

A: Deadlift 5-5-5-5-5
B: 15min amrap
1000m bike @2kph
6 Lat pull downs @70kg
10 alternating Kb Snatch @16kg
10 Burpees

7 rounds for time of
- 3 clean and jerks
- 50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold

For time:
100 shoulder to overhead
80 bent over row
40 hang power clean and jerk
Every time you rest do 25 push up

Use barbell 20 kg/ 15 kg

Hang snatch high pull
4 x 3 @ 90% of max snatch

Paused snatch & paused overhead squat (2 sec pause in bottom of both)

1 @ 55% of max snatch
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%

Push jerk from the rack
3 @ 60% of max jerk
2 x 3 @ 65%
2 x 3 @ 70%

2 x 7 - barbell good mornings
2 x 7 - (each leg) barbell lunge

Bench press 4-3-2-1-2-3-4

Deadlift 8-8-6-6 reps

A: 10min emom 3x squat jumps
B1: SL elevated calfe raises 3x15/ben
B2: Reverse nordic curls 3x8
B3: Iso Copenhagen Adductor exercise 3x20sec/ben