15 OTM
1. 3 back squat
2. 5 pull-up
3. 50 tuplaa / 75 SU ( single under)

10 EMOM
4 thrusters 30/20
4 pull-ups

"Running Jackie"
For time
1000m run
50 thruster 20/15
30 pull up

7 rounds for time of

• 10 burpees
• 20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Por tiempo:

50 Deadlift - 100 kg
60 Burpee
70 Shoulder press - 40 kg
80 Pull ups
90 (70) Front Squat - 40kg
100 Push up

A.) Squat Clean ( 20 min)
Heavy single 1-1-1-1-1

B.) Bar MU technique

C.) Every 2 minutes x 5
DU 40 reps
TNG Squat clean 7 reps 60/40kg
5/4 Bar MU (UB on tavoite)

-Joka kierroksella pitäisi jäädä sellainen 40 sekkaa, ihan minimissään 30 sekkaa lepoa.

4 kierrosta aikaa vastaan:

• 500m SkiErg
• 15 GHD-istumaannousu

Barbell high pull 3x12 reps

Deadlift 4x10 reps.

• 2-2-2-2-2 of:
Back Squats
70% 1RM 2-2-2-2-2 reps