4rounds
10-12 + 10-12 single leg deadlift
- rest 90sec
6-8 strict chin up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Shoulder Press w / DB

4 x ( 6 + 6 )

Send Off 3:00

WEIGHTLIFTING

High Hang Squat Snatch + Hang Squat Snatch (above the knee)

Every 90sec x7

RPE 3 to 3+, light and fast

48 Minutes :

5 Minutes Ergo A
15 Sumo Squat w/ KB
30s Ring-row Hold Upper position
8 + 8 Alternating Dumbbell Bench Press

5 Minutes Ergo B
14 Overhead Lunge w/ KB
30s Ring-row hold Bottom position
8 + 8 Dumbbell Row

Deadlift 6 x 2 (80 % 1 RM)

10min for quality:

8 double db bicep curl
10 lateral double plate flies
12 bench dip

https://m.youtube.com/watch?v=eDGZTO42sCI

25min AMRAP "I Go, You Go":
20 C&J (60/40kg),
20 Front Squat,
20 Pull-Up,
20 Burpee Box Over

4 sets of
5 Benchpress/Floor Press
10-12 Single Arm DB/KB Rows

Build up to a heavy 1RM Back Squat
+
2x4 @80-85% of todays 1RM

AMRAP 4

Bike 1000/900m
Max. Reps Shuttle Sprint