Strength: 3 sets: every set in 3min.

Romanian Deadlifts 10-12 %65-70

Single Arm KB Swing R10+L10 (RPE-7:5)

Metcon: Team of 2:

16- Amrap:

4 Rope Climb/ 12 Strc. Chin Ups

20 Dual DB Floor Press

20 Box Jumps (75/60cm)

Core: 2-3 sets:

Single KB Sit Ups 20

Single KB Flutter Kick 20

Strength Class

Back Squat
%70 2×6
%80 2×4
%90 2xMax.

Overhead Press
%75 3xMax.

Pendlay Row
%60 2×12

2×12 Superset
Weighted Sit Up
Weighted Push Up

5 min.
Max. Plank