E90s x9

5x 2 hang squat clean + 1 squat clean
4x 1 hang squat clean + 1 squat clean

AMRAP 8
8 Burpee over Bar
10 Thrusters 50/35kg
12 Toes-to-bar

3 rounds
6-8 strict pull-up
6-8 tempo push-up (22X0)
Rest 2min

*Push-up can be weighted / deficit

Negative Chin-up

5 Sets of 6. 3-5 Sec. down. Jump Up.

Rest 2:30

Glute Ham Raise

5 x ( 8 - 10 )

Send Off 3:00

3 rounds
10 db snatches, alternating 22,5kg/15kg
10 racked db, box step overs 60cm/50cm
10 burpees

10 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
5 Toes to Bar
5 V-Ups
Timecap: 17 mins
RPE 8

"Pause Back squat (15 mins )
5x1 reps
- 3 sec pause @bottom position
- 2 mins btw sets
- add weight after each set
- no rebounce from bottom pos.
- go heavier than last week

3-3-2-2-1-1

Squat Cleam
2-2-2-2-2
Start Moderate-Heavy and build to Heavy 2-Rep
Rest 2-3mins between each set
RPE 8