B2 Pendlay Row 3x10-12
Rest 1min

EMOM 21, work 0:40, rest 0:20

1 minute : L-sit hold, pull up bar
2 minute : burpees to target
3 minute : deadlift dumbbells or kettlebell

Interval
3 min work/1:30 min rest
2 Rounds
A) RMU/BMU 3 + burpee 10
B) Turkish get up 4 + Swing 10
C) Row
3 min rest

12 min EMOM

weight 70kg/40kg

3 cleans

2 front squats

1 jerks

10x
New lift every 90sec.
3x Clean & Jerk
Work up to a heavy 3RM

Zercher Squat

6 x 4@ Moderate weight

Between sets One sprint

SO 2:30

CONDITIONING

EMOM x16 (4 rounds)

1) Airbike/Bike 10-20cal
2)  5+5 KB Lunge Snatch video
3) 3-5 D-Ball/Sandbag Ground to Shoulder video
4) 1-5 Muscle-Up 

RPE 3 to 4

Target: Repeatable pacing, not all out.

Tailoring Options:

Ground to Shoulder→ heavy hang power cleans
Muscle-Up→ Bar MU→ Jumping Ring MU

AMRAP 20
5 Power Cleans 80/60kg
10 Toes-to-bar
15 Wall Balls

*every 5th minute (min 5, 10 and 15) - perform 10 Burpee over bar

For time, two rounds.

14 Kettlebell snatch 24/16kg Left (Floor)
50 Du´s
14 Kettlebell snatch 25/16kg Right (Floor)
50 Du´s

TC 7

Front rack mobility

(20-25 min.)