Strength:
Deadlift
5-3-1+ (75%-85%-95%)
Add 5 kg to last month
Or
5-5-5 add 5 kg to last week
Back extension 3*10-15
Metcon: 15 min AMRAP
10 Chest to bar pull up
10 Handstand pull up
20 Weighted lunges 24/16 kg
Strength:
Deadlift
5-3-1+ (75%-85%-95%)
Add 5 kg to last month
Or
5-5-5 add 5 kg to last week
Back extension 3*10-15
Metcon: 15 min AMRAP
10 Chest to bar pull up
10 Handstand pull up
20 Weighted lunges 24/16 kg