2 rounds
25 plate hops
20m bear crawl
20+20m DB/KB One arm OH hold walking
5+5 Reverse lunges with db front rack hold
5+5 db hang clean& push jerk
5 jumping air squats

(Total time 19 minutes)
emom 4
5 tng power cleans @ 50-55%
rest 1 min
emom 4
3 tng power cleans @ 60-65%
rest 1 min
every 30sec for 4 mins
1 power clean @ 70-75%
rest 1 min
emom 4
5 tng power cleans @ 50-55%

3 rounds
8+8 One arm DB row
8+8 Reverse Lunges with 2kb/db's farmers hold
16-24 hollow rocks
rest 1,5-2 min and repeat

7 reps @ 40%
7 reps @ 45%
5 reps @ 50%
5 reps @ 55%
3 reps @ 60%
3 reps @ 65%
Perform new set every 2 min. Controlled squats all the way, no "free landing"

7min yhdellä käsipainolla

7 tempaus
7 thruster
15 askelkyykky

EMOM 18:

1. 1-2 (legless) rope climb
2. 40 sec erg (easy)
3. 6 ring push up
4. 40 sec erg (moderate)
5. 10 t2b
6. 40 sec erg (hard)

SKILL WORK: kipping hspu

5 x E9SEC:
x reps of hspu (leave one rep in the tank)

SKILL WORK: kipping hspu

EMOM 8:
1. 12/9cal row
2. x reps of hspu (leave two reps in the tank)

** Split Jerk**

2 x 75%
2 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 x 100%
2 x 1 x 105% - >

( % Push Jerk )

Go Every 2:00

6-8 rounds, 1 min on/1 min off

• row 12/10cal
• rest of the time alternating max reps pull up and max reps t2b
• continue doing jumping pull ups if you are unable to do pull ups or t2b, no rubber bands in this one