15m walking lunges (w KB)
10 KBS (USA)

For 20 minutes:

3 x hi-hang power clean + 3 x front squat

Use 70-80% of hi-hang power clean. 6-8 sets

1. Push ups (50% of ME reps)
2. 15 WB
3. 7 Pull ups
4. 20 DU

3 rounds:
15 hang power clean (60/40kg)
15 burpee

A) 3 rounds:
15 STOH
2min AMRAP Box Jumps
2min rest

B) 3 rounds:
15 Deadlifts
2min AMRAP Burpee pull ups
2min rest

Rest 3min between A and B

Above 85% intensity on each round

Back squat 3 - 2 - 3 - 2 - 3

deadlift
2 x 4
- leave 2 reps in the tank
- rest 4 min btw sets

2 x 3
- leave one rep in the tank
- rest 4 min btw sets

Heavy 20 rep Deadlift

• Only one (heavy) try, don't go all out but moderately heavy

MuscleUp Progression

8 x snatch + ohs (1+1)