A) 3/2/1/3/2/1/3/2/1 Back squat

B) Accumulate 3min weighted hollow hold

A) build to a heavy 3 power clean

B) 3×3 clean deadlift

C) Amrap 10:
10 push presses 52,5/35kg
10 kettlebell swings 24/16kg
10 box jumps

A) EMOM 10:
2 bench presses

B) 5 sets, 1min rest between
30 double-unders
20 steps walking lunge (goblet)
10 strict pull-ups

Amrap 30:
400m run
*then 2 rounds
5 strict pull-ups
10 push presses
15 deadlifts
-42,5/30kg

A) 4 sets, E2M
2 snatch high pull +
2 muscle snatch
2 hang power snatch

B) Amrap 20:
50/40 cal row
40 wall balls
30 v-ups
20 push-ups
10 power snatches 70/47,5kg

A) 3/2/1/3/2/1 Back squat

B1) 3×6+6 deficit curtsy squat
B2) 3x35s+35s side plank hold

C1) 3×6+6 deficit single-leg romanian deadlift
C2) 3x35s hollow hold

A) Build to a heavy 4 tng power clean

B) 3×4 clean deadlift (3s down)

C) 3 rounds, 1min rest between
400m run
21 kbs
15 toest-to-bars
9 burpee box jumps