• 2 rounds:
  1min. Row
  6-8 Ring row
  6-8 Push up
  8-12 Air squat

• Mobility...

• Work on:
  DU's / MU / SB over to shoulders

Snatch 3x3x60%, 3x2x80%

5 rounds for time: 2 min rest between rounds
3 Rope climb
6 Ghd sit up
9 Wall ball
12 Oh lunge walk

A,
Barbell reverse lunge from rack
5x6 reps (3/3)
- alternating legs
- add weight each set
- go heavy if you feel good but no failure or bad form

B,
Accessory LIft
Glute Bridge: 1 x 20
Glute Ham Raise: 2 x max rep
Sled Drag: 3 x 30m
Goal is to add weight or reps to each movement from last week.

C,
10 Rounds
1 Clean and Jerk @102/70kg
2 Ring Muscle Up
3 Box Jump @100/75cm
4 Bar Facing Burpee
Goal: Sub 15 min

50% 1x 3
60% 1x 3
65% 1X 3
70% 2X 3
75% 2x 3
80% 2x 3

"FRAN"
21-15-9
THRUSTER 40/30 30/20
PULL UP

Sotilaspenkki/military bench press 4x8
Saman paino sarjoissa.

90% 2x1+2
100% 3X1+2

Clean + hang clean below knee (with straps)
50% 2X 2+2
60% 1+2
65% 1+2
70% 2 X 1+2
75% 2 X 1+2
80% 3X 1+1

EMOM 5
4 x Tall Jerk, barbell