Back squat 3 x 10 – 65% of 1RM
(4 weeks basic squat cycle ending up to heavy single back squat in week 4)

Death by back squat 3
Start with bar, men 20kg/ women 15kg.
Add 10kg/5kg on every minute, until you can´t do the required reps in one minute.

Team of two:
AMRAP 10
Row 800m
ME clusters 42,5/30kg
Rest 3 min
AMRAP 10
Row 900m
ME power clean 42,5/30kg
rest 3 min
AMRAP 10
Row 1000m
ME front squat 42,5/30kg

EMOM 16

1min: 0:40 work Snatch gript deadlift hold @ 100% snatch
2min: 0:40 work ME rowing calories
3min: 0:40 work ME pull ups
4min: 0:40 work ME sit ups

Front squat
5-4-3-3-4-5

Btw Sets 3 high squat to box jumps

7min AMRAP
5 x Deadlift @ 85/60kg
10 x Burpee over the bar

BENCH MARKING
MAX ISO CTB CHIN UP HANG (1 mins)

KB strict press 3 x 7-10

10 C2B
10 Front squat (50/35)
10 Burpee

(Time cap: 8min)

60%/2
65%/2
70%/2
(75%/1)3