Back squat 3x5@heavy weight ca 80%
+
For time:
12-9-6-3
Db Devil press
Db box step overs

Deadlift 3 x MAX REPS / 3 min
50%

Conditioning (Team Version)
In Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

EMOM x6:
1.) Bike
2.) Burpee
3.) Air squat

Rest 1min...

EMOM x4:
1.) DU's
2.) Wallball

• Mobility...

• Work on:
  SB over shoulder

Workouts of the week 10 hours, x 6
Week 1/3

15 min ladder
- add 1 rep after eatch round

1 shuttlerun
1 sit-ups
2 shuttlerun
2 sit-ups

Pause Back squat 1x3, 1x2, 1x3

Amrap 20'
2 ring mu
4 handstand push up
8 front squat 60kg

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat

A: Bench Press 3x5
B: Strict Pull ups 3x10
C: Seated Shoulder press 1xMax
D: SBRG lat pull downs 3x10
E: OH triceps extensions 1xMax