A:    
5-5-5-5-5 Bench Press     
5 sets of 8-10 Medball Hamstring Curls     
Start a new round of both exercises every 2:30min.    
    
B:    
4 Rounds     
4 Devil Press     
8 DB Snatch    
12 Box Jump Overs     
16 T2B    
20/16 Cal Row     
1 Min Rest     
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg    

GYMNASTICS

A:    
HS push up: technical coaching     
    
B:    
3 ladders:    
WB: 10-9-8-…1    
Cal-row: 1-2-3-…10    
Burpees: 5-5-5-…5    
    

A:    
Every 1:30 sec. for 10 sets     
2 Power Clean + 1 Power Jerk    
    
B:    
AMRAP 6   
6 BB Front Squats     
12 Sit ups     
    
C:   
Core     
3 Rounds     
30 sec. Sorenson Hold in GHD    
20 Bird Dogs     
    
Level 1: 30/20kg    
Level 2: 35/25kg     
Level 3: 42.5/30kg            

OLYMPIC WEIGHTLIFTING

A:
High Hang Squat Clean
5x3

B:
Jerk Balance
5x3

C: 
Clean & Jerk
EMOM 12
1+1

EMOM for 32min for Max Reps     
1) Cal Ski Erg    
2) DB Lunges in Front Rack 2xDB    
3) DB Hang C&J 2xDB    
4) Rest     
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg