”Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Timecap: 25 minutes

Do it alone or with partner. Make it good workout for yourself. So the scaling should be like that you are able to go on without big breaks. (good resting time bwn sets is about 5-20sec or while your partner is working and then you are able to go on again) Split reps smartly. Dont burn yourself off too early. Sit-ups and squat are easy after pull ups and push ups!

Warm up, technique and/or sparring

Odd : 8-16 push ups
Even : 6-12 box jumps
Working time shouldn't be over 30seconds

Build to a heavy set in 20min.
Squat clean + Hang squat clean + jerk

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