DELOAD WEEK

4 rounds for reps
1min single arm DB overhead squat 22,5/15
1min shuttle run (1 rep = 7+7m)
2min rest

" Synchronized tabata rally with friend"

Push ups
rest 2 min
Air squat
rest 2 min
Power snatch 50/35kg
rest 2 min
Back squat 50/35kg
rest 2 min
Sprint run

result is total reps, you&partner

AMRAP 25

1 min : 0:40 HSPU
2 min : 0:40 pull ups
3 min : 0:40 power clean 60/42,5kg
4 min : 0:40 max rowing max calories
5 min : rest

For time, with partner

100 Wallball
Row 800m
50 KB deadlift 2x32kg/2x24kg
Row 800m
50 GTOH KB 24kg/16kg
Row 800m
50 Step over box 24"/20" ,KB 32kg/24kg

TC 40

40 minutes for sweat, pump & quality

10-15 db bench press
10-15 negative strict ttb
10-15 shoulder press
10-15 negative pull ups
10-20 hollowbody leg extension

for time:

2rds
50 step over box
50 sit up

rest 2 min

2 rds
50 air squat
50 hr push ups

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups

TC 40

Five set max reps strict pull ups. Use band that you can perform fresh 10 repetition good quality pull ups.

SO 2:30

Hang power snatch under knee 1RM

in 15 minutes

48 minutes of :

3 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Cardio @ easy pace
5+5 Wind Mils
10 Jefferson Curls
0:30 Deadhang
15 Spanish Squat
5-minutes Cardio @ easy pace