Tempaus

5 sets:
400m Run
3 Squat Cleans @75%
- Rest 1min btw sets

Back squat 1x2

EMOM 15

1 minute : Row 12/9 Calories
2 minute : Deadlift Hold 40sec. 80/60kg
3 minute : 50 Single Unders

Incline Dual DB Row

6 Sets of 8. Controlled down, hold on top

Go every 3:00

B2.
2@barbell, 2@up to 98%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups
2-3 renegade man makers

Strenght
2 Sets
8 Shoulder Press @55-65% + 8 Strict Chin Up/hardened ring row
rest 2-3 min
6 Shoulder Press @65-75%+ 6 Strict Chin Up/hardened ring row
rest 2-3 min
4 Shoulder Press @75-85% + 4 Strict Chin Up/hardened ring row
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 renegade man makers
4-6 burpee pull ups
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

EMOM 5:
2 muscle snatch + 1 ohs @ technical

6 x e2m:
2 snatch @ heavy

Bench press 4x9

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min