BS: 3x10
(across or climbing)

Buy in: 1km Run

5 Rounds
10 KB swings
10 Thrusters ( 80% max)
10 Pull Ups

Cash Out: 1 Km run

Back Squat
1x5 (70%)
5 set.

Clean and Jerk 7×2 @80-85% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

5 rounds for time of:

• 45-lb. barbell overhead walking lunges, 50 feet
• 21 burpees

Let trailing knee gently kiss the ground on each lunge.

4 kierrosta läpi perusvauhdilla, ei täysiä:
8 takakyykkyä @ 50%
16 kbs 24/16
32 cal row

Thursday
Focus:
Skill: 20 Ft Handstand Walk, 30 Sec Handstands or 1 Minute HS Holds(working on getting away from the wall)

Metcon:
Chipper 2 Rounds
50 Double Unders
40 Wall Balls
30 Weighted Lunges 55/35
20 Toes to Bar
10 Chin Ups

SPEED Back Squat – 8×3 @67.5%

Controlled on the way down, explosive on the way up.

AMRAP (As Many Reps As Possible)
in 15′ of
1 Pull Up
1 Push Up
1 Jumping Lunge (1 jump both legs)
*Add 1 rep per round per exercise

Front Squats
- 65%
- 75%
- 80%
- 85%