8 x
every 1:30

4 Devils press (2 x 15 / 10 kg)
8 Push up
12 Air squat

Every 3:00 x 5:
6 Shoulder Press
- Alternate with Front Rack Step-Back Lunge

5 - 5 - 5 - 5 - 5
Set every 2:30
AHAP

EMOM x 12

4x 3 hang squat clean
4x 2 hang squat clean
4x 1 hang squat clean

3 Rounds:

YGIG

5 x Shoulder Press (2 sec pause at the bottom)

YGIG

5 x Chin Up (2 sec pause at the top)

Add weight to previous week / AHAFA

-Movements / Efficiency
-Strategy
-Practice rounds

For time:
YGIG wave

10 - 8 - 6 - 4 - 2 C&J (50/35kg)
30 DU between sets

TC 9min

200 m run

15-12-9:

• squats
• ring rows
• push-ups

200 m run

For time:

2 rnds of Cindy + 50 DU + 50 abmat sit-ups
2 rnds of Cindy + 40 Du + 40 absu
2 rnds of Cindy + 30 DU + 30 absu
2 rnds of cindy + 20 DU + 20 absu
2rnds of Cindy + 10 DU + 10 absu

5 Rounds
Every 2:30
12 Wall Ball
10 HSPU
8 Dual KB front squat (24/16kg)