Tempo Back Squat 3101
5x5
40-50% 1 RM

Rest 90s

EMOM 30 (AMRAP)

1 minute : Lunges
2 minute : Sit Ups
3 minute : Burpees
4 minute : Air Squat
5 minute : Push Ups

10 cleans 100kg/70kg

10 deadlifts 140kg/110kg

10 sumo deadlifts 160kg/ 120kg

2x
In 7 minutes for time

15 Push Jerks
20 RKBS
15 Box Jump Over 30/24
20 RKBS
15 Push Jerk

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  5+5 Side squat

• 1min.: Row/Bike/Run

• 1 rnd:
  8 Deadlift
  8 Muscle clean
  8 Front squat
  8 Press

• 2 rnd:
  3 Clean pull
  3 Tall clean

• Mobility btw rnds.

40-30-20-10
Wall balls
Box jumps
Kb swing 24/16kg

21-15-9

Thruster & Pull ups

42,5/30kg

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of "Kelly":
400 Meter Run
30 Wallballs 9/6
30 Box Jumps

Mobility

"Filthy 50" (individual )
50 Box Jump 60/50cm
50 Jumping Pull Up
50 Swings 16kg/12kg
50 Walking Lunge
50 Knees to Elbow
50 Push Press 20kg/15kg
50 Hip Extension
50 Wall Ball 9/6kg
50 Burpee
50 Double Under
Timecap: 35 mins