3x @ 75%
3x @ 80%
3x @ 85%

Max effort overhead squat
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

TABATA´s

2 Rounds

1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold

@ 70% effort

4 Rounds for Time:
500m Row
12 x Rower over Burpee

4 x High Jump (Rebounding)
1 x Power Snatch @70%

Power snatch 2-2-2-2-2

Touch & go

AHAP, but try to get the sets as close as possible to each other. DO not "build up" to the last set!

12-9-6:

• OHS (50-60% of 1RM)
• Strict C2B pull-ups
• Broad jump

Time is not an element. Rest as little as possible and focus on the quality

Run 760 m
20 KB Swing 24/32
15 Pull up
10 T2B
AMRAP 40 min

5x 30m
2 min rest between sets

2x 200m
4 min rest between sets

Learn to rest and recover.