A:    
4-4-4-4-4-4 Shoulder Press     
6 sets of 15 Stiff Leg DL on 10-20kg Plate     
Start a new round of both exercises every 2:30min.    
    
B:    
EMOM 20     
1) 12 Box Step ups w/2 KB in Front rack    
2) 10-15 Push ups     
3) 20 Sec Hollow + 10 Sit Ups     
4) Max Cal Row    
5) Rest     
    
Level 1: 12/8kg    
Level 2: 16/8-12kg    
Level 3: 20/12kg    

STRENGTH

A:    
Sumo Deadlift    
6x5 Work up to a heavy set of 5     
Try to add more weight than last week    
    
B:    
3-4 rounds     
12 DB incline Row    
10/10 Staggerd Stand DL    
15 JM Tricep Press     
15 DB Seated Arnold Press     
    
     

A:    
Every 1:15 sec. for 10 sets     
1 Squat Clean + 1 High Hang Squat Clean + 1 Jerk     
    
B:    
6xAMRAP 2 w/ 2min. Rest in between     
1)    
Buy in:     
8 Pull Ups    
16 Squats w/ Sandbag    
8 Pull ups     
    
Max Reps Shuttle Run w/sandbag (10m)    
    
2)    
Buy in:     
10 Wallballs     
8 Burpees     
10 Wallballs     
    
Max Cal on Bike    

GYMNASTICS

A:
Ring Muscle up: technical introduction 

B:
5 rounds for time:
- 1 wall walk complex (inverted burpee into 1/2 HS turn, wall walk into 1/2 HS turn) 
- 1 bar complex 
(1 PU, 1 CTB, 1 T2B)
- 1 core complex 
(3 lateral V-ups, 3 V-ups, 3 lateral V-ups, 3 superman rocks)

A:
AMRAP 35 
In Team of Three:

1) Max Cal Row 

2) 
50 Double Unders 
40 Deadlifts 
30 Hang Power Cleans 
20 Front Rack Reverse Lunges 

(always one person working on the rower and the other two working 
on the exercises. change as they want)

Level 1: 30/25kg
Level 2: 42.5/30kg
Level 3: 50/35kg         

OLYMPIC WEIGHTLIFTING

A:
High Hang Snatch 
5x3

B:
EMOM 12 
2 Snatch

C: 
Snatche Pull
5x4