10min EMOM:

Kipping/Butterfly C2B

RPE 4-5

Pick a number you can manage all sets. Start this one easy, so you can add reps next week! Don´t rip your hands!!!!

5x @70%
5x @75%
5x @80%

5 x every 3 min

10 power snatch
10 air squat

42/35kg
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Goal & Intensity:

• Build strength and endurance with explosive movements.
• score is slowest round
• Execution: Complete 10 power snatches and 10 air squats every 3 minutes for five rounds.
• Progress: Choose a weight that allows for good technique and control.
• Tip: Keep the movement smooth and the bar close – rhythm is more important than max load. RPE: 7-8

Overhead squat

8 - 8 - 8 - 8, 40-50% OHS max.

Rest 2 min.

Do someting outside of the gym

Deadlift

4x 10

E3MOM / 2-3 RIR

Headstand
Wall handstand
Handstand walk
Freestanding

5 rounds with partner YGIG one round
250/200m row
15 kb swing 32/24kg
10 shoulder to overhead 50/35kg

Tc 20min

1) Monostructural
2) A) 2-5 Sandbag to shoulder B) 5+5 DB Snatch
3) Rest
Alternate between A & B.

STRENGTH (6/7)

5 set: 5+5 Reverse Lunge + 3 tempo 53X1 Back Squat

RPE 3+ to 4

Rest 2-3min between sets. Add loading by feel, but this is not all out!