Author: Christian Sieger

EMOM 10
1 Pause Front Squat with 3 sec in bottom position
1 Split Jerk

Amrap 15 min
30 Hang Squat Cleans 60/40
40 Burpees
50 Wall Balls
60 Doubles

Row Conditioning
2x250m (<1:45min/500m; <2:00min / 500m) 2x1000m (<2:00 / <2:20) 2x250m Rest while Partner row or 1:1 Amrap 9 min 5 strict TTB 5 Kipping TTB 10 Bulgarian Split Squats 2xDB Max Unbroken Ring Dips

5×5 TnG Power Snatches

For Time
10-9-8-…-1
Deadlifts 130% Bodyweight
Dual DB Hang Squat Cleans
Dual DB Shoulder to Overhead

Every 3:00 min x 5 rounds
7 Back Squats (first set at 73% +)

EMOM 18
1. 7 High Box Jumps
2. 12/7 Hspu / def Push-ups/ push ups
3. 25 Slam Ball Squats

3 Rounds for max reps
1 min per Station

Double Unders
Plate OHSQ 20/15
Burpees
Medball Clean 9/6
Pull up L-Sit hold
3 min Rest

Every :90 for 5 Rounds
7+ ring dips
scale: feet on floor ring dips

Press Complex for max weight
1 Push press
1 Push Jerk
1 Split Jerk

For Time
1000m Row
then:
6-9-12-9-6
Heavy Single Arm Push Jerks
Front Squats 70/50

Hang Squat Snatch
7×2 reps

Snatch pulls
3×3 with 100% of best attempt

3 RFT
15/10 cal row
10 Sumo Deadlift High Pulls 45/30
45 m Shuttle Run

Time cap 7 min

Amrap 45min
400m run
7 strict Pull ups
400m run
15 clapping push ups

Overhead Squats
3-3-3

Back Squats
8-8-8-8 (70% +)

For Time
100 Doubles
50 Overhead Squats 20/15
25 Hspu
100 Doubles
25 Overhead Squats
12 Hspu

Deadlift Bodyweight Test
90 sec for max reps with 125% of Bodyweight

Strict Pull Ups 6×3
weighted / banded

Every 2:30 min-7 Rounds
12 anyhow Burpees over bar
3 Power Cleans
2 hang Power Clean
1 hang Squat Clean