Warm Up
3 rounds
1 min cardio
8/8 curtsy lunges
8 Gtoh + Halo with plate 5-15kg
24 russian twists, feet on the ground

Strenght
FS/BS Squat Program Practise 1
2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
rest 3 min bwn sets
Power Snatch 3x5@50-55% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
rest 1.5 min bwn sets

"Grace"
For time
30 Clean & jerk 60/43kg
Timecap: 6 min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

C1) AMRAP, 4 rounds, 3 min work, 1 min rest
10 alternating single arm DB thrusters 22,5kg/15kg
10 alternating DB snatches 22,5kg/15kg
6 deadlifts 120kg/80kg

12 DB/KB deadlifts
9 DB/KB box step-ups
150-m run
– Use two DBs/KBs
– Rest 2:00 between rounds.

Scaled WOD
6 rounds for time:
12 DB/KB deadlifts
9 box step-ups
150-m run/150m row
– Use two DBs/KBs
– Rest 2:00 between rounds.

RX
EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row/Bike/Ski
50 Double Unders
-Rest w/ Time Remaining-

SCALED
EVERY 5:00 x 4 SETS
80 Single Unders / :40 Double Under Practice
40/30 Cal Row/Bike/Ski
80 Single Unders / :40 Double Under Practice
-Rest w/ Time Remaining-
RPE 7

FINISHER
3 SETS
10 Rower Glute Bridge Ham Curls
10 Rower Pike-Ups
10 Calf Raise + Tib Raise
-Rest As Needed b/t Sets-

Bodybuilding;

3-5 rounds:
8-10 bench press
8-12 ring row
10 barbell/ db curl
15 banded tricep

4rds for max reps 1-arm KB push press
-20s. HS-hold
-20m double KB OH-walk
-1-arm KB push press, max reps
-2min rest

*HS-hold and OH walk go for unbroken
*switch hands for push press after each round
*push presses with same KB as OH-walk
*score is total amount of push presses

DELOAD WEEK

A) On the minute for 9min
1. Alternating arm ring row
2. DB bench press
3. Rest
Work 45s/min

B) 3 rounds 2,5min work / 2,5min rest
2-3 wall walk
6 burpee pull-up
AMRAP shuttle run

DELOAD WEEK

Partner workout

For time
50-40-30 DB snatch 22,5/15
150-100-50 double under
Share repetitions

DELOAD WEEK

DB snatches for load
10-8-6-4-2 reps for quality
Try to increase weight every round