A: Front squat 5-5-5
All 3 sets should be heavy
Rest 2-3min between sets

B: For time
200m slamball run
20 Slam balls
20 V-ups
20 Cal row
20 Ring rows
200m slamball run

3 Rounds of:
25 Banded Pulldowns
20 Banded Pushdowns
15 Banded Rotations each.

tempaus
1x70%
1x75%
1x80%
1x85%
1x90%
1x95%
1x70%

Rive + työntö

1+1@70%
1+1@75%
1+1@80%
1+1@85% x 2

Työntöveto
2x85%
2x90%
2x95%

Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
Facepulls 100 toistoa
Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
Kiertäjäkalvosinjumppaa x PALJON :)

Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
Facepulls 100 toistoa
Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
Kiertäjäkalvosinjumppaa x PALJON :)

1) Wall drills in conga line 3-5 reps
(2 walls / 1 wall for people who can kick up & other wall for beginner to wall walk!

2) Crash mat drills / 5 rotations each
a) Forward rolls on mat
b) Kick to fall
c) Kick to roll
d) Kick to balance to roll
(Team lift ups for people who struggle kicking up)

3) Spotting for endurance / 3rounds
a) Fist drill 15sec - 60secs
b) Balance drill 15sec - 60sec

4) Kipping drills / Superset x4
a) Box strength 3-10
b) High kips bar or ring 5 highest kips

amrap 6
1 LDR
remaining time Clean&Jerk 90/65kg & 75&50kg
rest 3 min
amrap 6
1 LDR
remaining time clean 90/65kg & 75&50kg
rest 3 min
amrap 6
1 LDR
remaining time 5 strict HSPU + DL deadlift 90/65kg & 75/50kg

8 min Warm Up

Team Throw Down
Challenge Accepted
Teams of 2 - Reps are total b/w 2
#pacing

50 Pull Ups
100 Push Ups
150 KB Swing Pro
200 BW SQ
250 Hollow Rocks
300 Push Press
350 Box Ups (total)
400 AB Mat Sit Ups
450 Mountain Climbers
500 HK to band
35 mins

Suggested Break Down :
10 sets of (5, 10, 15, 20 ...50)
OR
5 sets of (10, 20, 30, ....100)
OR
What ever YOU think is best.... 🤞🏻🤞🏻🤞🏻😏😏🤨🤨😏🤨

Record TOTAL REPS completed out of 2750
BRUNCH

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
side lunge
heel grab
knee grab
run bk

Metcon(20)
100m run
200m run
400m run
25 mbsu 16/12-*ghdsu
800m run
25 mbsu 16/12-*ghdsu
400m run
200m run
100m run

gym goat/cc movements (10)

Finisher
2 min IT stretch
30 band pull aparts
60 deadbugs

Wod: 40 min TC
5k re-test
1rm C&J in remaining time.

Aims: it's a re-test so give it your all to beat your previous , try to recover as much as possible for C&J but keep moving once back do empty bar work and build up.