Conjugate Strength: 
Dynamic Effort Lower Body
Box Squat - 10 x 2 @ 50% + 25% band

In 6 min:
Find max height Box Jump

Metcon:
For time:
Buy In: 450m Run
5 Rds of
8 Sandbag Cleans
10 Burpees over Bag
Buy Out: 280m Run
TC 20 min

Weightlifting:
6 sets of
3 Power Clean + 1 Push Jerk
@ 65% 1RM
Not Touch and go!

Deadlift
15 @ 40% 1RM
12 @ 45%
8 @ 53%
3x6 @ 60%

Metcon:
3 Rds for time
15 Pushups
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 
TC 8 min

Rx: 70/50kg
Intermediate: 50/35kg
Beginner: 30/17kg

Conjugate Strength: 
Dynamic Effort Upper Body
Bench Press Close Grip - 12x3
@ 65% 

Tate Press - 3x10
Superset with 
Banded burnout

Metcon:
3 Rounds for time:
1000m Row
30 Wallballs
Rest 2:30 btw rds

„GOAT DAY“
EMOM x 12
1. min: Movement 1
2. min: Movement 2

Metcon:
Benchmark Day: „Griff“
Run 800m
Run 400m backward
Run 800m
Run 400m backward
TC 20min
Compare with 26.4.2022

Conjugate Strength: 
Max Effort Lower Body
Box Squat - 1 RM

Metcon:
Benchmark Day:
"Diane"
21-15-9 for time: 
Deadlift 100/70kg
Handstand Push-Ups
TC 10min

Scaled:
Deadlift 70/50kg
HR Pushups or HSPU on Box

Core:
3 Rds of
10 V-Ups
10 Tuck Ups
10 Sit Ups
Rest 1 min