10 min emom
3 Fs 65-70%

12 min
5x2 Split jerk (pause 2s @ dip & catch)

Every beginning 45s x 14
1 squat clean 60%->

1) Wide Stance Box Squat: 5 x 5 @65% of last Monday's 3RM or 55% of 1RM Back Squat, every 90s.

2) KB Squat Jumps: 4 x 5. Rest 60s.
- max height on each rep

7min emom
5 FS @ 60-65%

3 Rounds of:
Run 400m
50 Double Unders
18 Toes-to-bar
12 Wall Balls
9 Burpees

CONDITIONING

EMOM x12 (3 rounds)

1) Row 15/12cal
2) 6 Medball Clean + 6 TTB
3) Run 200m
4) 1-2 Rope Climb (legless)

RPE 3, nice and light. Tailor the reps and loading to stay with RPE 3

Push Jerk: Build to a 1RM. Rest 2:00

• Beginner: Work technique and add weight if from permits.

Toes to bar Technique

Run 2x purtsi

EMOM 20

1 minute : 40m Overhead Walk 2x22,5kg/ 2x15kg
2 minute : 5 strict pull ups + 8 V-Ups
3 minute : 20 Dumbbell squat 22,5/15kg
4 minute : 30 du´s