Push Jerk
15 Minutes on technique performing sets of 2-3 reps.
+
Banded Pulldowns: between sets of jerks perform 12-15 slow & controlled reps.

4 ROUNDS

1min all out
2min hokihölkkä
1min all out
2min hokihölkkä
1min all out
5min reipasta kävelyä

30s. On, 15s. Off
-Sprawl (burpee wo. push-up)
-Plank steps
-Grass Hoppers
-Side plank right
-Side plank left
-Mountain climbers
-Squat tuck jumps

3 Rounds
Rest as needed btw. rounds

Strength

Build up to heavy 50m farmers carry

Workout

5 rounds each for time

10 DB push press
1 suicide sprint

4 rounds for consistency:
3 min row for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds

2 Runder
- 10 sek Burpees
- 50 sek rest

2 Runder
- 20 sek Burpees
- 40 sek rest

2 runder
- 30 sek burpees
- 30 sek rest

2 runder
- 60 sek burpees
- 60 sek rest

Your score is the total amount of burpees performed

5 rounds for time:
10 pull-ups
80 m sledge

3 Rounds:
11 thrusters 35/20 kg
200 m run
11 toes to bar
200 m run

OHS, Build up to heavy 5reps of today
+
5rft
7 KB c&j RA
7 KB c&j LA
7 Burpees
7 CTB
2min rest between each round

Front squats 5x5 @70-75%