3 rounds:
10+10 Front foot elevated split squat
10 Glute bridge
10 DB squat
-rest 1-2 min between rounds-

Back Squat
5 sets x 5 reps @ 70% (77kg)

Farmer Carry
5 sets x 1 Min of walking - 1 Min resting (2x20kg)

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Russian twists

---

Power snatches

20 x 2 Power snatches @ 65%, lift every :30s

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 72%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 62%
3x6 @ 68%

---

Core:
Sandbag bearhug hold, accumulate 5:00 minutes.
*15 GHD Sit-ups penalty each time you drop the sandbag

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 15 Rounded back extensions

5-8km light run

HSPU practice
E3M for 12min(4set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @50A1
Advanced
Amrap strict deficit Hspu
+
Strict pull ups 3xMax

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
30 Starfish crunches

---

Power snatches

20 x 2 Power snatches @ 65%, lift every 1:00 minute.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 65%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 60%
3x6 @ 62%

---

Core:
Sandbag bearhug hold, 5 x 1:00 min

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 15 Rounded back extensions

25min partner amrap

You go, I go.

15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Starfish crunches

---

Power snatches

20 x 2 Power snatches @ 60%, lift every 1:00 minute.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 60%

---

Core:
Sandbag bearhug hold, 5 x 1:00 min

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

Back squat 3x7@heavy weight, dont go to fail
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips