7 x e3mom
15 front rack KB squat
200m row

fourth round is rest (six working sets)

18min amrap with partner

40 box jump 60/50
40 abmat sit up
40 dumbbell deadlift (pick weight)

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

You go I Go(YGIG)

8 Rounds of;
2 x Wall Climbs
4 x Ring Dip
8 x T2B

(4 rounds each)

3 x Every 7 min
1000m / 800m

*you should get more than a minute rest. But the faster you - the more you can rest. ;)

Shoulder press
1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*If you did these last month - You can add 2.5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

1km row for time

Go in two heats

5 x 5

@ ~ 50%

Tempo 2-4-X-1

3-4 Rounds for quality
10 hack squats 50/35kg ( heels elevated and controlled reps)
10/10 high box single leg squat (no touch floor if possible) use extra weight KB if needed! This will be challenging for most of you.

3 clean pulls below the knee x 5. Use 80-100% of 1RM clean.