Chin up (weighted) 3 RM, then max reps without weight or thicker band

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

YGIG for 7min each point

7x Fr Squat + 7x Air sq
7x Bench press + 7x Push up
7x DB Box step over + 7x Box jump
7x Bent-over row + 7x Pull up

• (1+1+1+1)-…-(1+1+1+1) of:
BB Squat Clean + Front Squat + Push Press + Jerk
1RM

4 sets:
20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

Rest as needed between sets.

Then

2:00 / side Pigeon stretch on a box

2:00 / side couch stretch

21-15-9

Deadlift 100/70 kg
HSPU

TC 10 min

8 min AMRAP

10-15 DU
10 käsipainotempausta

3 Rounds - Continuous Moderate Effort
Run 300m
45sec Ring Plank
30sec Sorenson