5 sets
1 snatch high pull (FUN – 5 snatch DL, 3 hang power snatch)
1 hang snatch
1 snatch

25 ohs 95/65
400m run
25 ctb (FUN jumping)
400m run
25 ohs

5 sets
1 snatch high pull (FUN – 5 snatch DL, 3 hang power snatch)
1 hang snatch
1 snatch

25 ohs 95/65
400m run
25 ctb (FUN jumping)
400m run
25 ohs

5 sets
1 snatch high pull (FUN – 5 snatch DL, 3 hang power snatch)
1 hang snatch
1 snatch

25 ohs 95/65
400m run
25 ctb (FUN jumping)
400m run
25 ohs

Emom 9min
1 pausing back squat
1 back squat

7 rounds (fun 5 rounds)
5 devils press 35/25 (WP 50/35 and vest)
15 situps
20 lunges

Emom 9min
1 pausing back squat
1 back squat

7 rounds (fun 5 rounds)
5 devils press 35/25 (WP 50/35 and vest)
15 situps
20 lunges

Emom 9min
1 pausing back squat
1 back squat

7 rounds (fun 5 rounds)
5 devils press 35/25 (WP 50/35 and vest)
15 situps
20 lunges

Front squat 5×2 @85% (fun 5×5)

Fun
200 singles
50 wallball
30 HR pushups
15 sandbag/tire flips

Front squat 5×2 @85% (fun 5×5)

100 double under
75 wall ball
30 strict hspu
15 sandbag clean/d ball/ heavy tire flips

Front squat 5×2 @85% (fun 5×5)

100 double under
75 wall ball
30 strict hspu
15 sandbag clean/d ball/ heavy tire flips

30min for quality
20 cal bike
20 kbs
20 cossack squats
20 plank shoulder taps
20 ring row

30min for quality
20 cal bike
20 kbs
20 cossack squats
20 plank shoulder taps
20 ring row

30min for quality
20 cal bike
20 kbs
20 cossack squats
20 plank shoulder taps
20 ring row

Deficit deadlift 2” 6×4 @77.5%

15min amrap
12 power clean 95/65
12 bj over 24/20
12 pushups

Deficit deadlift 2” 6×4 @77.5%

15min amrap
12 power clean 95/65
12 bj over 24/20
12 pushups

Deficit deadlift 2” 6×4 @77.5%

15min amrap
12 power clean 95/65
12 bj over 24/20
12 pushups

5 sets:
1 tempo ohs 5211 (fun 5×5)
1 ohs

30-20-10
Thruster 95/65
Wtd situp (wp ghd)

5 sets:
1 tempo ohs 5211 (fun 5×5)
1 ohs

30-20-10
Thruster 95/65
Wtd situp (wp ghd)

5 sets:
1 tempo ohs 5211 (fun 5×5)
1 ohs

30-20-10
Thruster 95/65
Wtd situp (wp ghd)

Back squat
5-3-5-3-5-3 (70% and 80%) (FUN 5×5)

Strict nicole
20min amrap
400m run
Max strict pullups

Back squat
5-3-5-3-5-3 (70% and 80%) (FUN 5×5)

Strict nicole
20min amrap
400m run
Max strict pullups

Back squat
5-3-5-3-5-3 (70% and 80%) (FUN 5×5)

Strict nicole
20min amrap
400m run
Max strict pullups

emom 8min – 3 front squat @80%

5 rounds
15/10 cal bike
10 burpees

emom 8min – 3 front squat @80%

5 rounds
15/10 cal bike
10 burpees

emom 8min – 3 front squat @80%

5 rounds
15/10 cal bike
10 burpees

25min row at easy-moderate pace
Every 5min jump off and do 30 glute bridge and 100m farmer carry

5×10 DB bench press

25min row at easy-moderate pace
Every 5min jump off and do 30 glute bridge and 100m farmer carry

5×10 DB bench press

25min row at easy-moderate pace
Every 5min jump off and do 30 glute bridge and 100m farmer carry

5×10 DB bench press

Deficit deadlift 5×5 @75%

Mule
21-15-9
Deadlift 225/155 275/185
Burpee pullup

Deficit deadlift 5×5 @75%

Mule
21-15-9
Deadlift 225/155 275/185
Burpee pullup

Deficit deadlift 5×5 @75%

Mule
21-15-9
Deadlift 225/155 275/185
Burpee pullup