A: Deadlift 5-5-5
B: Lat pull downs 3set
C: Seated Row 3set
D: DB biceps curls 3set

5 rounds
Chin ups
Triceps
Db lunges

4 Sets : 6 GHR
3 Sets : 8 Double Dumbbell Row
2 Sets 12 Romanian DL @ 38%

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

A: Halt clean pull + halt power clean + clean
B: No hook no feet snatch triples up to heavy
C: Emom 10’: 5x Tng snatch