3 Pause Front Squat
10 seconds in bottom position
Light weight

3 Pause Front Squat
5 seconds in bottom position
Medium weight

5x1 reps Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps.

NO MAXING OUT!
Rest enough between sets.
Use weightplates under heels (about 2,5cm).
Lift from rack.

1) 10-20 Wallball
2) 10-20 Box Jump

For time 21-15-9 reps of:
Deadlifts 125/85kg
Bar over burpees

2 x max reps, strict pull up (under hand)

2x 25sec,
3-4min rest between sets.

12 min EMOM

Odd minutes: 1 x squat snatch, 2 sec hold on receiving position and on the final position

Even minutes:

2-4 wide grip strict pull ups 3-10 reps
6-8 normal grip strict pull ups, 3-10 reps
10-12 close grip strict pull ups, 3-10 reps

Scale down: with rubber band
Scale up: L-sit pull ups

6 x 2 overhead squat (80 % of 1 RM)

Chin up 5x3 AHAP

20-30min:
easy pace cardio/recovery:
10 push ups
10 pull ups
10 hollow rocks
3-5min run/row/ski/ab/sled
10+10 db snacth
10+10 kb clean
20 kbs
3-5min run/row/ski/ab/sled

Hang clean above the knee + below the knee 3 x 2+2, 60-70 %