A. Power clean and jerk
3x 3+1 RPE 7
1x 2+1 RPE 8
1x 1+1 RPE 8,5
2x 1+1 RPE 9

B. EMOM 15:
1. 15/12 cal row
2. 12 box step up 1x 22,5/15kg
3. 40 double-unders

”Whitten”
5 rounds:
22 kettlebell swings 32/24kg
22 box jumps
400m run
22 burpees
22 wall balls

A.
5 back squat
5 weighted pull-up
3 back squat
3 weighted pull-up
1 back squat
1 weighted pull-up

B.
AMRAP 7:
9 thruster 42,5/30kg
9 bar over burpee

A. Squat snatch EMOM 9:
1. 3 reps @ RPE 7
2. 2 reps @ RPE 8
3. 1 rep @ RPE 9

B. Echo/Assault bike
4x 20s sprint
-rest 3:00 between

A. Build to a heavy 5 deadlift RPE 7/10

B. Hip thrust 3×15 banded

C. Bulgarian split squat 2×12+12 farmer hold @ heavy

A. Bench press
Build to heavy 3

B. 2-2-2-2 minute intervals:
15 ring dips
60 double-unders
Max reps toes-to-bars

A. AMRAP 20:
200m run
30 barbell z-presses 20/15kg
30 abmat sit-ups

B. Core
3 rounds of:
30 weighted russian twist
30 seated knee tuck
-rest as needed between rounds