40min 70-80%

Row

-

3 Rounds
8 Box Jump
8 Alt Dumbell Snatch
30 DU

14 Min EMOM
Build up to 90%
14-20 going every 2 mins 90-100%+

We have been building up to this so hopefully we can hit some PR’s

Find your front squat 5 RM for the day

5 rounds of

8 devils press (pick weight)
40m sled push

• rest as needed between rounds

21-18-15-12-9-6-3
db s2o 45/25lbs
kb swing 24/16kg
cal erg

tc 20min

Build up to a heavy 3 front squat in 12 minutes.

Back Squat

4-4-3-3-2-2

After each Set perform 10-15 Reps RDL with Dumbbells

Go Every 4:00

18min

5 etunojapunnerrus
10 kp tempaus
15 cal laite

6 x alkavalla 2minuutilla
2 rinnalleveto, aloita n. 60% ja rakenna päivän hyvään painoon

3 Rounds For Time:

30 db snatch 45/35lbs
15 Abmat Sit Up/ 10 GHD Sit Up
10 Box Jump