A: Warmup: Jumpe rope 10x30/30 on/off
B: SA Kb press 4x3
C: Push ups 3xMax, no rest at the top
D: DB skull crushers 3x6

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m

15 mins

• 30 sec Erg
• squats

4 Rounds
12 Cal Row
8 Dual db hang squat clean @ 2x20kg

rest 1:30 min

12 Cal Bike erg
35 Double unders (max 40s)

rest 1:30 min

Rpe 7

Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

A: Bench press 3-3-3+, +3deload set @90%
B: DB Incline bench press 4set
C: OH Cable triceps extensions 2set
D: Cable triceps push downs 1xMax

Alternate A&B for 5 rounds:
A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+
Add 2,5-5% or 1-2 reps
compared to last week.

Overhead squat

3 to 4 x 3-5 @ 95+%1RM snatch (2 RIR), Rest 3:00 between sets