5 RFT

RX

• 10x clusters 50/35kg
• 20x lunge steps bb OH 50/35kg
• 15x burpees

Sc1

• 10x clusters 40/25kg
• 20x lunge steps bb OH 40/25kg
• 15x burpees

Sc2

• 10x clusters 30/15kg
• 20x lunge steps bb front rack
• 15x burpees

TC: 30min

Rinnale veto pukeilta, polven yläpuolellä, 6x3 70%

Tempaus pukeilta, polven yläpuolellä, 6x3 70%

Voima tempaus + valakykky, 6 kierrosta (3+3), 50-60%

Tempaus, 7 x 1

"BUMBLEBEE"
AMRAP 7: Clean and Jerks 60/42,5kg
*OTM – 7 Heavy Wallballs (30/20)

3rds
300m run
20wb 14pounds
10 box over burbees
5 g2oh 40kg
30du
Wear 10kg west

Strict Ring MU work

EMOM 9
HSPU
On the Minute x 9:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set

MVMT PREP
Dowel Shoulder Series
Dowel OH Press
3-point Contact Hinge X 10
SL DL X 5
Tactical Frog Stretch
Cossack SQs X 10 /
10 mins

SKILL * Trunk stability & Locomotion *
SEE VID HERE

1 Lap/ Contralateral Briefcase Farmers March
4 mins

STRENGTH 2 - GLUTE STRENGTH time to increase those lbs!

BB SUMO DL 4 X 10
DBL DB OH PRESS 4 X 10/
Paloff Press 4 X 8/

3:10mins X 4

16mins

KB-MOM
Grab a KB that you can SQ with, Swing with, Crunch with, Lunge with ... 26lbs and up.... #bebetter ;)

Clock Set for 14 X H1 : 1min H2 :0
Every Minute On the Minute you must complete exercises below, if you don't complete within the minute... just keep going... no break for you ;)
Min 1 : 20 KB GOB SQ
Min 2 : 20 KB Tactical Lunges (TOTAL)
Min 3 : 20 Ab Mat Crunches w/ KB

Min 4 : 25 KB Swings
Min 5 : 20 Ab Mat Crunches w/ KB
Min 6 : 20 KB Tactical Lunges (TOTAL)

Min 7 : 20 KB GOB SQ
REPEAT 1 MORE TIME!

20mins