3 rounds of:

33 box jumps (24/20)
33 walking lunges
33 squats

3 Rounds:
*20 Pistols (alt.)
*10m Handstand Walk

The TJ Challenge
20 mins to establish 1RM of following complex
2 x Power Cleans
2 x Front Squats
2 x Shoulder to Overhead
Unbroken

If you hit your max early, try to complete 85% of it EMOM for remaining time

20 mins
As many rounds as possible of..
- Single arm KB bench press + glute bridge x 8 each arm
- KB push-ups x 8
- Band face pulls x 8
- Barbell Inverted Rows x 8

*20 second flexed arm hang on every 2min mark.

20mins
As many rounds as possible of..
- Pendlay Rows x 8
- Single-Leg RDLs x 5 each leg
- 10 Burpee Box Jumps
- Deadbugs x 20 each leg

*10 KB swings on every 2min mark.

21-15-9
Ring Dip
t2b
Pull up

2 x 10m sprint
8 MUs
4x10m sprint
6 MUs
6x10m sprint
4 MUs
8 x 10m sprint
2 MUs

For time:

• Row 30 calories
• 30 burpees, jumping over the barbell
• 135-lb. hang cleans, 30 reps

Ojattu kehonhuolto

Raaka rive+työntö niskan takaa+valakyykky (75%) 3+3+3x3
Raakarive+jerk 70%, 75% 1+1x2
Low pull tempausotteella 90% tempauksen maksamista 99% 3x3