5 Clusters (50/35)
3 Clusters (60/40)
1 Cluster (70/50)
Rest 2:00
5 Clusters (60/40)
3 Clusters (70/50)
1 Cluster (80/55)
Rest 2:00
5 Clusters (70/50)
3 Clusters (80/55)
1 Cluster (90/60)

5 Giant Sets
strict pull ups
ring dips
rest btw sets as needed

Power Clean + Push Jerk: 9, 7 and 5 reps

50 min AMRAP FOR QUALITY

(just do)

700 m skierg / wattbike / assaultbike
600 m row
50 push ups
40 stepping on a high box (add plates on a 75 cm box if you will)
30 T2B
20 rive power clean (60 / 40 kg)
10 m handstand walk / 5 PEP
5 ropeclimb

Parner workout for time:

20 rope climbs (10+10). Other partner climbs the rope, other one stays in plank hold.

Every minute both athletes perform 3 burpees.

Time cap 20 min

Progressions:
False grip
Strict
Kipping

5/3/1+ @ 75/85/95%

-Kipping pull up
-Kipping chest to bar
-Double kip and chest to bar

Negative bar MU + 2 sec hold at the top- and bottom part of the dip, and on the top of the chest to bar / pull up (from jumping or kipping bar MU)

Either one of the following
5 x 1
4 x 2
3 x 3-5

Remember the gloves! :)

Front Squat
3 x 3r

SP: 3/3/3+
(80/85/90%)