Front leg elevated lunge

3x8/leg

CLEAN & JERK

2x 2 power clean
2x 2 squat clean
2x 1 squat clean + 1 jerk
2x 1 power clean + 2 jerk

Every 2min

toes to bar

E2MOM, 5 rounds
3-18 Toes to bars
8-12 wall ball shots

For time:

• 100-ft. dumbbell overhead walking lunge
• 100 double-unders
• 50 wall-ball shots
• 15-ft. rope climb, 10 ascents
• 50 wall-ball shots
• 100 double-unders
• 100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball
Women use a 55-lb. dumbbell and 20-lb. ball

For quality:

2-4 rounds:
12+12 yhden jalan maastaveto kuulalla
10-15 takareidet soutulaitteessa*
- rest as needed

FOR TIME:
50 abmat sit ups
8 wall walk
25 abmat sit ups
4 wall walk

AMRAP 15
500m bike
1-2-3-4-5…
Clean @80/60kg
Strict pull ups

Käytä kumpparia apuna leuoissa, jos tarve

E4MOM x 4
15/12cal Ski
12 T2B (UB)
9 Box Jumps 60/50cm

EMOM 10:
1 Back Squat
- Start @60% and build to 85-90% 1RM Back Squat.

Teams of 7

35min

Row
SkiErg
Bike
Rest
Echo Bike
SkiErg
Rest

Switch places after every 25/18 Cal on the Row