Skills

10-15 Minutes RMU

Every 12min for 24min do:
5 C&J @60% 1RM
rest 1min
4 C&J @70%
rest 1min
3 C&J @80%
rest 1min
2 C&J @85%
rest 1min
1 C&J @90%

Find max weight of complex:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk
must be unbroken

For time
15L/15R single arm DB C&J (22.5kg)
60 abmat situps
12L/12R single arm DB C&J
48 abmat situps
9L/9R single arm DB C&J
36 abmat situps

TC: 15min

For time

• 21-15-9 Deadlifts
• 9-7-5 Wall walks

♀ 155 lb ♂ 225 lb

4 x 12, Biceps Curls Alternating. Go Every 2:30

4 x ( 5 + 5 ) Scull Crushers. Go Every 2:30

4 x 6 Rope Pull-ups. Vaihda käsien paikkaa sarjojen välissä. Go every 2:00

Deadlift

5-5 Tng
2-2-1-1-1 ( RIR 1 )

RiR = Reps in reserve

SO 3:00

For Time :

21-15-9
Deadlift 100/70kg
Handstand Push-ups
...after each round 50 double unders

TC 7

5 rounds for time:

20 Box Jumps (24/20”)
25 Kettlebell swings (53/35lb)

5 sets of 3 Front Squats working to heavy

“Most Dope”
10 rounds:
10-1 Front Squat (115/85)
1 Rope Climb

Time Cap: 15 min