3 sets in any order
20 m Double KB/DB front rack carry, this needs to be tough
rest 30 sec
20/16 cal ski erg
rest 30 sec
Bicep curl with barberll (2-3 sec tempo down)
rest 30 sec

“Almost half double Helen”
2 Rounds
Run 800 meters
42 kettlebell swings
24 pull-ups

4x6min Amrap

1)
10/7cal row
8 DB snatch
*
2)
8 wallball
8 up & down
8 sit up

rest 2min between sets

12 x Sit ups
10 x Air Squats
8 x Hang Clean

Power snatch 1,1,1,1,1

strict pull ups 5x(10-15)

35 Min AMRAP
60 Cal Row
60 KBS 24/16
30 burpee box jump overs
6 Rope climbs

Split as you wish in ygig

4 x Ring MU
12 x DB Snatch alt. 22.5/15
10m DB OH Walking Lunge R
10m DB OH Walking Lunge L

Close Grip Floor Press in Glute Bridge
- Build to a heavy weight in 4 sets then perform 4 sets of 5 with that weight.
- Grip closer than last week.

Back Squat Waves (Week #2)
Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%

3 Minutes Rest

Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%

3 Minutes Rest

Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%

5RM, Add 2,5 - 5kg for last week weights. No rest between sets 1-3, just add weight and go on. After set 3 there will be 3 min rest.