Lepo!

Back Squat

3 x 3 x 75% (1RM)

6x (3 of each)
2min ON/90sec OFF

Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
8 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Power Snatches 42,5/30kg
6 Bar Facing Burpees

EMOM 18

1. Burpee
2. Split jump
3. KBS

→ choose reps you can hold

12 min “Danny”
30 Box jumps
20 Push presses
30 Pullups

For time:
20m Dual DB lunge walk
20 V sit ups
20 C2B pull ups
20 Box jump overs 24/20”

Rest 2 minutes

For time: 30m Dual DB lunge walk
30 V sit ups
30 C2B pull ups
30 Box jump overs 24/20”

Rest 3 minutes

For time: 40m Dual DB lunge walk
40 V sit ups
40 C2B pull ups
40 Box jump overs 24/20”

Loading on the dB 2x 22.5kg and 2x 15kg

Weighted ring dip 2 RM, then 2 sets without weight (choose reps)

AMRAP15
5-10 HSPU
5+5 DB push press
10/7cal ergo of your choice

• 400m Run (easy)

• 2 rds:
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

• Mobility...

• Work on:

• Clean and jerk

• Rope climb

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 2-4 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s