24-21-18-15-18-21-24
Calorie row
Rest 1:1

50-40-30-20-10-20-30-40-50
Cal Row / equal work rest

EMOM x10:
Back squat x1 (across)

4X3 Strict Press + 5 Push Press – work to max (up from last week), rest 2:00

• 1X3 Strict Press + ME Push Press – use heaviest load from #1

EMOM for 7:00-

2 T&G Power Clean & Push Jerks – begin around 60% of max PC&PJ and work to a max double for the day

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Push press 4×3 @85-90%

Focus. Reverse Front Rack Lunges 3x8 (4 per leg)

Metcon: For Time in Teams of Two. One works one rest – 25 Minute AMRAP
- 50 Sinlges – L1, 90 Singles L2, 30 D/U L3
- 5 Hang P Snatches – L1 95/65, L2 115/75, L3 135/95
- 10 Box Jumps 24/20 All Levels
- 15 T2B(L3), L2 – Toes to As high as possible (kipping), L1 – Dragon Fly

21-15-9
Maastaveto kuulalla
Etukyykky kuulalla
Etuheilautus

2 min lepo

21-15-9
Rive pallolla
Punnerrus pallolla
Wall ball tai "kiertoheitto" seinään

Focus: Back Squat – 5x5 Building to 5RM attempts. First working set should be around 65% of your 1RM

Metcon: For Time 21 – 15 – 9 of:

KB Swings L1 – 35/20, L2 – 55/35, L3 – 70/55
Wall Balls L1 – 14/10, L2 & L3 20/14
Burpees

Score = 5RM / Time