Deadlift on a 25kg plate.
Do work sets of 4 x 8
Load should be fairly light, something around
45-55% of your 1RM

EMOM 9
1. 3 Clusters 75% of push press
2. 3 Thrusters 75% of push press
3. Rest

Eight sets of (1+1).

"GLEN"
For Time:
30 Clean and Jerks (135/95)
row 1500m
10 Rope Climbs
row 1500m
100 Burpees

From 0:00 – 5:00…
5 Horizontal Ring Rows
:20 seconds of Hollow Rocks

From 5:00 – 10:00…
2 Wall Walks
2 Pausing Strict C2B Pull-Ups (2 second pause with chest to bar)

From 10:00 – 15:00…
20ft Handstand Walk, or 10 HS Weight Shifts
3-5 Bar Muscle-Ups

AMRAP 15 min

14 OH-squats 40/30 kg
30 over-the bar-jumps
14 hollow rocks

Max rep overhead squat 50/35 kg in 2 min

/+45 years 40/30 kg

Korkeat boksit 30kpl

Teams of 4
Divide in 2 person groups in team

Station 1: 6000m row (2 persons working, split work anyhow)

Station 2: AMRAP (2 persons working, split anyhow)
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Alternate every 3:00 between rowing and AMRAP stations. Work is done when 6000m is completed on rower.

4 rounds: rest as needed, scale if needed

1) 5 Back Squat AHAFA
2) 5 Weighted Pull-Up
3) 5+5 Seated DB Press
4) 10-25 GHD Sit-Up