A. 4×5 back squat + 4×5 shoulder press
*build to a heavy 5 @ RPE 8/10
**new set every 4:00

B. For time:
4 rounds
7 thruster 70/50kg
14 deadlifts 70/50kg
1:00 forearm plank

”White”
5 rounds:
3 rope. climbs
10 toes-to-bars
21 OH walking lunge 20/15kg plate
400m run

A. Power Snatch Cycling
Every 3:00 x 4 sets
4 TNG Power Snatch RPE 5
3 TNG Power Snatch RPE 6
2 TNG Power Snatch RPE 7
1 Power Snatch RPE 8/10

B. For time:
100 Double-Under
20 Bar Over Burpees
40 Overhead Squats 42,5/30 kg
20 Bar Over Burpees
50 Double-Under

A. Pendlay row
3x 10-12 @ RPE 8/10

B. ”Helen”
3 rounds
400m run
21 kettlebell swings 24/16kg
12 pull-ups

A. Deadlift
Build to a heavy 5 @ RPE 10
*then 3×5 65-70%

B. For time:
3 rounds
200m run
12 front squats 60/42,5kg
-straight into-
3 rounds
200m run
6 power cleans 60/42,5kg

A. Every 30s x 20 sets
1 power clean + jerk
*same weight across all sets

B. In teams of 3:
1 rope climb
5 tng power clean & jerk 60/42,5kg
10 lateral bar over burpee

”Morrison”
50-40-30-20-10
Wall ball 9/6kg
Box jump 60/50cm
Kettlebell swing 24/16kg