BB Jerk Start @ 82.5% 1RM and add weight by feel.

Target is complete 8 good sets, not to hit a max.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

3 rounds, new round every 6 minutes:
8 DB FR Walking lunge (both legs=1rep)
8 DB Bench press, 2s pause at bottom, neutral grip
8 Pallof press w/ slow return (about 3-4s)

Walking lunges: Push the front knee over the toes just like you do in squating and carry the dumbbells in front rack, not on your shoulders or back. Your elbows shoul be pointing forward!!!
Bench press: Neutral grip, no rotation and palms facing each others. At the bottom, keep your elbows from spreading too far out to the side.

For 50min
800m run
800m bike
800m row

Lepo/huolto/väliin jäänyt harjoitus

Työntö
2@78%
1@81%
1@84%
2@80%
1@83%
1@86%
2@82%
1@85%
1@88%

Splittiin tiputus

4x3@isompi kuin kolmos viikolla

Takakyykkyy
8@65%
6@70%
4@75%

Hypyt 3x3@20%

-Aasinpotkuja
-PEP
-Käsilläseisontaan meno seinään tukien

Weighted Dips 5x4.

4 rounds, each for time, of:

• Bike 1 mile

Rest as needed between efforts.

Every 90” for 10 rounds, increase weights by feel

3 Hang power clean
3 Push jerk