12 Min AMRAP Ascending ladder of;

2 Squat Cleans 50/35KG
2 Pull Ups

4 Squat Cleans
4 Pull Ups

6 Squat Cleans
6 Pull Ups

8 Squat Cleans
8 Pull Ups

10
10

...
...

50 t2b/k2e
4 time

15 min AMRAP:

• 1 ring push-up
• 1 strict toes to bar
• 100 m run
• 2, 2, 100
• 3, 3, 100
• …

4x2
Squat snatch 82-85%
No fails

5 Rounds For Quality:
5 Shoulder Presses
5 Strict Pull-Ups

• Rest 3:00

5 Rounds For Quality:
5 Strict Ring Dips
5 Strict Toes-To-Bars

Three supersets:

• 10+10 one-legged Kettlebell Deadlift
• 15 KB Swing

90s. Rest between sets. No rest between movements. Use same weight in both movements.

Front squat

3x8

(E3MOM/ 1-3 reps in tank)

3x5 Behind the Neck Snatch Grip Press (bar from the rack)

RPE 4-5

(You can alternate these movements to save time if you want and you have 2 barbells)

12min ammap=as meny meters as possible

Power Clean waves :

5-3-2 : 70%, 75%, 80%
5-3-2 : 75%, 80, 85%
5-3-2 : 77,5%, 82,5%, 87,5%

Go every 2:00