A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace.

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

2 pullups
4 ohs 95#
8 pushups

3x
10 Strict T2B
10 seated good mornings @60kg
30 ab mats
40m front rack KB carry 2x32kg

Shoulder press 8x3 e90sec

5 x 4 deadlifts

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Back Squat

14-12-10-8-6

SO 3:00

Results is lifted kilos

Six sets of sixes.

25M Shuttle Run

5-10-15-10-5
Ring Push-ups
Box Jumps

25M Shuttle Run