5 - 5 - 4 - 4 - 3 - 3

Front Squat

Paused Back Squat + Back Squat

6 x ( 2 + 3 ), building. Start ~65%

Go Every 3:00

EMOM 30

1. Row 12/9cal
2. Box jump 10-12
3. T2B 8-12
4. One arm devils press 5/5
5. Rest

@75% effort

12min
odd: 3 strict pull up
even: 3 ring dip

• use extra weight if needed

Banded Wide Grip Pull-Ups

12-12-10-10-8-8

Go Every 2:30

3x10-15 GHD Hip extension

Practice the following sequences with an empty barbell or very light weight:

Clean pull
Clean high pull
Muscle clean
Power clean
Split Jerk
Squat clean & jerk

9x E90S

3 power clean + 1 jerk

EMOM 10
1) 15/12 Cal Row
2) 7,5m Handstand Walk

• Then rest 3:00

EMOM 10
1) 15/12 Cal Row
2) 6-10 Handstand Push-Up

EMOM

Starting from 5 reps, add 1 rep every min

Cap 10 min