For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

A: Standing SL hamstring curls 3set
B: Leg press 3x5
C: Bench Press 1-1-1
D: Seated rows 3set
E: Dips 2set
F: z-bar Preacher curls 2set

A: Broad jumps 8x3
B: Power clean 3-3-3-3-2-2-1-1
C: Deadlift 5rm
D: Bench Press 3x7@5-6rpe
E: SA DB rows 3x10/arm
F: Snatch grip barbell upright rows 3x10

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest

Bench press 2x5

Snatch progen vikat 3x1

Power clean 4x3 reps

3 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
——————————————————
4 sets:
10 HS Walking Steps (standing still), with spotter
- Rest as needed
——————————————————
HS Walk around the box (feet on the box), left +
10 Shoulder Taps in High Plank
Rest 2min
HS Walk around the box (feet on the box), right +
10 Shoulder Taps in High Plank

4rnds for

10 air squat
10 push up
10 deadlifts
5 push jerks (same wight as for deadlift)
8+8 SA DB row

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.