3 x

3 työntövetoa 90 % + 5 x boxihyppy, 2 min lepo

EMOM 10’ 2 power clean

1-2 65%
3-4 70%
5-6 75%
7-8 80%
9-10 85%

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

20min amrap

3 snatch 50/35kg
6 bar over burpee
20 DU
6 snatch 50/35kg
9 bar over burpee
40 DU
9 snatch 50/35kg
12 bar over burpee
60 DU
12 snatch 50/35kg
15 bar over burpee
80 DU

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

❄️🎄❄️🎁❄️🎄❄️🎁❄️🎄❄️

2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
65-70% 3RM

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.

Warm Up
3 Rounds
100 Jump Rope
7 Goodmornings (pvc)
7 Overhead Squats (pvc)
7 Shoulder Pass Overs (pvc)

Lift
Deadlift
5-5-5-5-5-5-5

Increase weight each set

Performance Workout
AMRAP in 7 min:
3 Box Jump Overs (24/20) Competitor (30/24)
6 Pull Ups Competitor: 6 Muscle Ups
9 V-Ups

Fitness Workout
AMRAP in 7 min:
3 Box Step Overs (20/18)
6 Ring Rows
9 Ab Mat Sit Ups

”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sled pulling.