5x3 Negative chin up ( Add weight if needed, each rep should be 10 sec)

Scale as needed, no weight or into a band

10 minutes every other minute:

• 10 x back squat

Increase weight from 15th of April

AMRAP in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

Back squat

5-5-5-1x max toistot

1-2 RIR / 80% daily 5rm

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

Rx'd = du
Scaled = modified wall walks + su

EMOM x 15

hang squat snatch

5min x 3
5min x 2
5min x 1

5x3
Build up to a heavy triple.

Every 2:00 x 4

4 Shoulder presses
4 Push Presses

AHAP

1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk

1 x 75%
2 x 80%
2 x 85%

EVERY 4:00min

1) 50/35 Cal Bike
2) 40 Hang power cleans 60/40 kg
3) 30 Box jumps 60/50cm
4) 40 Shoulder to overhead 50/35 kg
5) 30 Toes to bars
6) 40 Hang power snatches 40/30 kg
7) 30 Push-ups
8) 50/35 Cal Row