Bench Press
5x3x90%
Rest 3min

12 mins for quality
12 cal ergo
:30s wall sit
10 push up
12 steps walking lunge
:40s plank

EMOM 16:00
Minute 1: 15 Push Press @52.5/35kg
Minute 2: 15 Toes to Bar
Minute 3: 15 Box Jumps w. a step down @61/51cm
Minute 4: 15+15m Crossbody Carry

Bulgarian Split Squat
4 x 10+10
rest as needed

Every beginning 90s x 7
1 Hi-hang power clean + 1 Hi-hang clean + 1 Split jerk

40-30-20-10
Sit-ups
Dumbbell squats w.2 DBs
Double unders

20min Time gap

AMRAP 18

2-4-6-8-10-12...
Squat snatch 42,5/30kg
3-6-9-12-15-18...
Front rack lunge 42,5/30kg
10-20-30-40-50-60...
Single unders

For total time:
21 Front Squats @70/47.5kg
30 Cal Row or Ski / 21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats @85/55kg
20 Cal Row Or Ski / 15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats @100/70kg
10 Cal Row Or Ski / 9 Calorie Assault Bike
50 Double Unders

• Each section is TIME CAPPED at 6:00
• Bar taken from floor

Back or front squat 3 x 10

30min amrap:

• Cluster (N 60kg / M 85kg)

(Skaalaus ~80% thruster-maksimista)