Row 500m
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

3 rounds each
YGIG
10 KB over Burpee + 12 Lunges
2 x KB 24/16kg

4 Rounds / YGIG
12 Med ball clean
8 Push Jerk 40/30kg
20 Alt V-Up

High pull
Muscle clean
3 pos power clean (pause in catch)
Squat clean (pause in catch)

EMOM 12

3 Squat snatches
2 Squat snatches
1 Squat snatch

@ 70-80% of 1 RTM

Hang power clean + Front squat + Push jerk

@ 70% of 1RM C&J

Practice MU/ring skills for 20 min:

• If you can’t do 8 strict pull-ups: 10 minutes to do 5 x 5 strict pull-up or inverted barbell row (no band-assisted pull-ups). Then, practice 10 minutes ring support hold (the top position of a dip)
• If you can do 8 strict pull-ups: MU practice.
• If you master MU also when tired: practice strict MU for 10 min. Then, 5 rounds 2-5 MU every 2 minutes. Try to do one MU more per round than 31.10. ​

3 rounds:

• 30 heavy db snatch (alternating hands every rep)
• 10 pull ups

3-3-2-2-1 back squat

• Increase the weights on every set

Max Effort Back Squat
(5-5-3-2-1)-1-1-1-1-1
2min Recovery