Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Rest day - what did you do?

Bench press 5x5 every 3"

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

deficit HSPU skills

E2MOM 5 rounds
3-7 (deficit) HSPU
10 db snatch
6-10 burpee

Wall walk + 15s hold 5x1
dippi bw 3x5
hauis curl 4x10 10kg
pystypunnerrus 3x8 25kg
triceps push down 3x10

5rounds

2min row
5 bench press (80kg)
5 pullup (strict)

2min ski
5 hspu
5 burpee over db

2min echo
5 power clean & jerk (43kg)
5 power snatch (43kg)

Clean 1RM

Shoulder press 1RM

Shoulder press