A)
Deadlift against a band
8 x 3 @55-60% every 60s.

B)
Back Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
Single Leg Supported RDL
3 x 6 each. Rest 90s.

Extra:
Tibia Raise: 2 x 20. Rest 60s.

Gymnastics Handstand hold/walk Practice
+
20:00 AMRAP @ moderate effort.
20 Russian Swings @24/16kg
15/12 Cal Bike/Row/Ski
10 Box Jump Step-downs
30 Meter each Single Arm Front Rack Carry

Extra:
Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s

Tabata´s

Pull Ups
Row Calories
Front Squat 45/32,5kg
Sit Ups

Rest 1:00 btw. tabata´s. Score is sum slowest repetion each tabata.

20 KB Swing
20 Air Squat
20 Ring Row
20 Sit Up

Back Squat (16 mins)
3-3-2-2-1

• 3 sec pause @ bottom pos.
• add weight each set
• partner should help you to count the 3 sec
• rest 2-3 mins between sets

DELOAD WEEK

A) Rowing technique

B) Row intervals
10 rounds:
1min on
1min off

EMOM x 10:00
5 Pull-ups
10 Push-ups
15 Double Unders

Goal: Challenging effort with at :15 rest per round.
Rx+: Chest to Bars and 5 x Strict HSPU

Extra:
Zottaman Curls: 3 x 10-12. Rest 60s.

Hang snatch + snatch
3-5 x 1+2
60-65%

The % is for guideline only. Keep working with that weight where your technique breaks, untill you can fix it again.

Hip snatch + hang snatch
3-5 x 1+2
60-65%

The % is for guideline only. Keep working with that weight where your technique breaks, untill you can fix it again.

Every 5:00 x 4 sets
10 Strict Pull-ups
10 Strict Handstand Push-ups
500 Meter Row

Rx+:15 Reps each, C2B Pull-ups

Extra:
Overhead Triceps extension: 3 x 12. Rest 60s.