Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
then mobility and warm up sets for squats

Strenght
FS/BS Squat Program Practise 7
3 sets 4 FS + 8 BS @70-80% of 1rm
rest 3-4 min bwn sets

Metcon
7 min amrap
60/48 calories row, bike erg, run OR 50/40 cal air bike (max 3.5 min cardio)
40-50 barbell thrusters, empty barbell
max reps pull ups / ring rows in remaining time (goal is to use 1-2 min for these!)

Warm-up: Easy row/ski/assault bike for 6 min + 10 min movement specific warmup

A:
8 min amrap:
20 c2b
20 kb swing 24/20
20 wb
20 front squat 70 kg/50kg
20 burpee over box

B: Rest 3 min after A and then you have 6 minutes to find days heavy hang clean

Cool-down: Easy assault bike for 5 min + 5 min mobility

3 sets of 6-8 reps of Push Press
weights should be about 55-65% of 1rm push press.
rest 2 min bwn sets

Every 1,5 min for 5 times
1 shoulder press @87,5-90% of 1rm

Front squat 3x5x70%

8 min AMRAP
20 Cross overs
10 push presses 50kg/35kg
4 thrusters 50kg/35kg
20 sit ups

EMOM x 9 MINUTES
MIN 1 - 5 'Library' Deadlifts
MIN 2 - 3-5 Incline Push-Up / Push-Up / Pike Push-Up / Strict HSPU
MIN 3 - :45 Easy Job/Walk

1×3@60%,
1×3@70%,
1×3@80%,
2×3@85%,
1×3@75%

E3:30 x4:
16 alt. front rack step back lunge

Ease in to the progression, RIR 3-5 reps each leg.

EMOM 8:00 Alternating
3 x Hang Power Clean
5 x False Grip Ring Row
Build HPC to a heavyish set. Heavier than workout weight
FG Ring Row, practice keeping the grip as the arms straighten out.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. 90-90 Hip Rotations
MIN 2 - :45 Banded Ws
MIN 3 - :45 Walk