Crossfit
A1.Front Squat 5 sets of 10 reps – 2.5-5kg heavier than last week
A2.Bent over Barbell row 5 sets of 10 reps
B. EMOM 12 –
1. Strict pull ups x 5-7
2. Strict ring dips x 7-10
Barbell
Clean drills 1×3
Hang Clean + Jerk 5 sets of 2+2
Front Squat 5 x 3 – 5 sec pause in bottom
Superset
Good mornings 3 x10
Pendlay Row 3 sets 8-10 reps