In Wod

Bench press
6-6-6-6
Rest 1:30 between sets

Tabata something else
8 rounds of 20 seconds of work followed by 10 seconds of rest of
Pull-ups
Push ups
Sit-ups
Squats

Weightlifting

Block Snatch (BK)
80% 2×3
85% 2×2
90% 2×1
(2:00 rest)

Snatch High Pull
4×4 -choose weight-

Front Squat
4×5 -choose weight-
1×3 -choose weight-

GHD Sit-ups
4×10 -choose weight-

POWERLIFTING
Back squat
Warm up 45-60% 5-5-3
65% 5
75% 5
80% 3

Weighted step up
6-6-6 each leg

Bulgarian spit squat
6-6-6 each leg

Bent row 10-10-10

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