EMOM 12
Min 1: Seated DB/KB strict press 8 reps (3 sec tempo down)
Min 2: Deadlift 8 reps @70-75% 1RM
Min 3: Strict t2b 10 reps (3 sec tempo down)

5 rounds for quality

30 sec work 30 sec rest of each:

*Modified handstandpush up on parallets or kettlebells (feet on the box)
*L sit flutter kicks on the box
*halting KB/DB renegade row (count 3 during the row!)

You choose the weights!

Deadlift
5x50%
3x60%
2x65%
1x75%
1x80%
1x85%
AMAP 90%

For 40 minutes @60-70% pace
2-3 min : Rowing/biking/sledge push/400m jog
then 2 rounds
30+30m 1 arm KB OH walking
10 KBS @light/medium
5+5 1 legged DL with KB
2-3 min : Rowing/biking/sledge push/400m jog
then 2 rounds:
10 band pull aparts (1-2 sek lapapuristus)
5-10 DB power cleans
5-10 strict HSPU or kipping HSPU

1. "Strict"
   5 reps each
   High pull from hips
   Muscle clean from hips
   Strict press
   Front squat (3s. down)
   Push press
   10-15cal air bike/row

2. "Power"
   5 reps each
   Clean deadliest
   High pull from hang
   Hang power clean
   Power jerk
   Dude jerk
   10-15cal air bike/row

3. "Clean & Jerk"
   5 reps each
   Clean pull
   Power clean
   Split jerk
   Clean and jerk
   10-15cal air bike/row

Light weight or empty barbell.
You can use different weight on each drill.

WEIGHTLIFTING

3x3 OHS, TEMPO 3330 (3sec down, 3sec at the bottom, 3sec up)

RPE 3-4

Rest as needed between sets

12min emom (4 rounds)

Touch and Go Power Clean

1) 6 reps @65-70% of 1rm
2) 4 reps @70-80%
3) 2 reps @80-90%

Load 3 bars if you can, so you don´t have to play with the loading.

Overall RPE 4-5

With partner for time:

50 HSPU
100 Calories row
50 Ring-dips
100 Calories cycling
50 Push-ups
200 Double-unders
50 Push-ups
100 Calories Cycling
50 Ring-dips
100 Calories row
50 HSPU

Timecap: 30 minutes

Accessory:
3-5 Rounds of:
20 Banded tricep push downs
20 Banded pull apart.

Extra:
Spend 10-20 min stretching/rolling!

Internal shoulder rotation fix

This one hurts. Sorry :)

Front Squat: 1RM. Rest 2:00

– Option: 5 x 5, adding weight if form permits.