Strength A. Back squat – 7 x 3 @ 85-89%, rest 3-4m between sets B. Alternate B1 / B2 for 4 rounds B1. Strict chin…

Conditioning 7 Rounds Every 2-minute M20/W15 cal row Max rep Ball Slams There is no rest between rounds.

Strength Deadlifts EMOM For 10 min 5 reps (AHAFA) Rest 2 min Strict Shoulder Press EMOM FOR 10 min 5 reps (AHAFA) Conditioning AMRAP In…

Warm-Up 15 min ROMWOD or foam rolling Then EMOM for 10min Run 100m Conditioning 3 Rounds 25 Floor Wipers (right and left equals one rep…

Strength Back Squats 5×5 (AHAFA – ALL SETS THE SAME LOAD) Conditioning AMRAP (with a Partner) in 15 minutes From 0:00-4:00: Max Hand-Release Push-Ups Max…