Box Jumps & Hip Thrust

4 Giant Sets x Every 5:00

4 Max High Box Jumps
8 Hip Thrust ( barbell & weight )

Deadlift

3 x 3 @ 80%

4 x 1 @ 90%

Send Off 3:00

For time :

400m Run

12-9-6

Deadlift 60/42,5kg
Box Step Overs

400m Run

EMOM 36

a) 5-8 power clean 50/35kg
b) 20 sit ups
c) 18-10 Calories Bike
d) 1:00 bottom Squat hold
e) 10-15 GTOH w/ plate 15/10kg
f) 25s+25s One orm OH Hold w/ DB

AMRAP 38

50/40 Calories Echo Bike
30 Toes To Post
50 Kettlebell Swing 24/16kg
40 Box Step Ups 24/20"
30 Push-ups

snatch pull + power snatch + OHS practice

clean & jerk up to 80%

Front squat 4x6

JERK

A) E2MOM Until Days Technical Heavy:

• 1 Split Jerk

B) Push Press

• 5x3 @80-85% *Rest 2-3min Between Sets

PUSH AND PULL

Amrap 10min:

• 1-2-3-4-5-6... Rope Climb
• 75 DU
• 5-10-15-20-25... Kipping Hspu

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 1 Set Of Banded Pull Up (Vihree Kumppari)

B) 3-4x For Quality:

• 10-15 Legs Raised Ring Row
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10/10 Seated DB Bicep Curl
• 20-23 Banded Tricep Ext

AMRAP 10

250m row each person

20 Kb USA swing each person @24/16kg

250m row each person 

20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10

8 Burpee over rower each person 

16 Cal row each person 

8 KB squat clean each person @24/16kg

16 V -up each person

3 mins Rest

In 10 mins (Split as You wish) 

Complete the following :

240 Double under
/ 360 single under
120 Bodyweight lunge (total reps)

60 Push up

30 cal row

Remaining time : Max rep rope climb

10km Z2 Run