Metcon (reps)

AMRAP in 15 minutes of:
10 strict hspu
10 strict L-pull ups

4rds
15 x Back Squat
rest 1min
then as Super Set
15 x Incline DB Press
15 x Bent over row w/2KBs or DBs
rest 1min

50 reps each
split anyhow
Goblet Squat
Push Press
Ring Row
V-Ups
Walking Lunge w/2KBs
SDHP

4x
3min ON/1min OFF
Alt. A and B

A) AMRAP of
10 Pistols
15 Power Snatches 42,5/30kg
20 Double Unders

B) AMRAP of
10 Overhead Squats 42,5/30kg
15 Situps
20 Lateral Jump over bar

Upper body mobility

Hold for 3 sec.

2 x 8 Downward dog
2 x 8 Sphinx
2 x 8 Table
2 x 3 Bridge
2 x 3 Skin The Cat

Reps

2 x 8 Snow Angel
2 x 8 Barbell for shoulders
2 x 8 Cat + Cow

STRENGTH (2/3)

2-4 rounds, rest as needed between

1) 5 High Box Jump
2) 5+5 Lunge Arnold Press, tempo 40X0
3) 10 Landmine Row or Barbell Row

RPE 4 to 4+

Add 2,5-5%or one more rep compared to last week.

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
24 Air Squats
6 Barbell Strict Presses

Build in Strict Press Weight

1) strict HSPU 4x4
2) HS 4x48s

Banded bench press, 3 x 1

1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
2) Sumo Stance RDLs w. bands pulling forward: 4 x 8. Rest 90s.