18.8.
4 Min Run (Rpe 7)
2 Min rest
4 Min amrap (Rpe 4-5)
- 10 Double kb hang clean
- 20 Lunge
2 Min rest
4 Min Run
2 min rest
4 Min amrap:
- 10 Cal Row
- 20 Sit up
2 min rest
4 Min Run

Pull Up x 5
HSPU x 5
10m Walking Lunge w/2KBS / DBS

5 RFT
12 Deadlift 70/47,5kg
9 Hang power clean 70/47,5kg
6 Push jerk 70/47,5kg

Max Reps of:
2:00 Push-ups
2:00 Sit-ups
2:00 Air Squats
2:00 Banded Pull-aparts

Power clean 5 x 2 reps
- work on technique
- build to daily max if you feel good
- no TNG!
- 2 mins rest btw sets

EMOM as long as possible:
3 Power Snatch @42.5/30kg
3 Overhead Squats
3 Power Cleans
3 Barbell Thrusters

Rx+: 52.5/35kg
Pick a load that is light enough to have no rest between movements each round.
Aim for 10-20 rounds. Finish early? Practice with a lighter bar after some rest or do easy cooldown on the row/bike/ski

Every beginning 75s x 4
7 Tng power clean and jerk 50-55%

Pull up 1RM

Wolf Hunt vol. 2

6 sets,
New start every 6th min

15/12 Cal.
5 Toes-to-bar
10 Pushups
15 Squats
10-16 Heavy KB Swings
10-16 Burpees
10-16 Wall Balls

Rope Climbing 4 x 3r (1rep is 1 climbing)
Practice different footlocks and try to figure wich is best for you.