20-30sec; rest 90sec x 4

4021; 3-5reps; rest 60sec x 3

2020; 6-8reps; rest 60sec x 3 (Hold a DB accross your chest to make these harder for you. You must maintain strict tempo.)

DB's at sides
20X0; 6-8/leg x 2; 4-6/leg x 2; rest 60sec

30X0; 5x2
Build from last week;s loads - Finish above where you were last week if possible. Your last set again should feel like a 90% effort, not a max effort.

A: Front Squat + Jerk
15' to build heaviest set for the day.

B: "Annie"
50-40-30-20-10
DU
Sit ups

For time:

800m Run
10 Hollow rocks
15 Clean & Jerk 40/30kg
800m Run
15 Hollow rocks
12 C&J 50/35kg
800m Run
20 Hollow rocks
9 C&J 60/42kg
800m Run
25 Hollow rocks
6 C&J 70/50kg
800m Run
30 Hollow rocks
3 C&J 80/55kg

Mave kolmosia pukeilta, nousu helppoon kolmoseen.

*In teams of two, with only one teammate working at a time, complete the following for time:
*

1200 Meter Run (together)

then

12 rounds of:
8 Strict Handstand Push-Ups or Seated DB shoulder press (4 each)
16 Pull-Ups (8 each)
24 Air Squats (12 each)

then

1200 Meter Run (together)

EMOM 16 min, alternating

5 Box Jumps + 5 Burpees + 5 Squats
15-20 Atlas Swing or Bent-over Swing