A: Back squat 5x6, amrap rpe 8 sista setet
B: Strict HSPU 3xMax
C: Floor press 3set

3 x 5

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

For time

• 400-meter run
• 30 GHD sit-ups
• 100-foot front-rack walking lunge

♀ 65 lb
♂ 95 lb

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

3 rounds
10 alt lunge with 3 sec chest opener at bottom
10 Cossack squats
5 broad jumps

Strength
Bulgarian split squat (with DBs)
10 reps per leg
1 min rest
X3

*keep weight the same for all 3 sets.

3 rounds
Rest between rounds same that you use 1 round.

12 deadlift
9 hang power clean
6 front squat

WU
tabata
air squat
KB/DB swing
+
3rds
4+4 KB/DB hang clean