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

55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 90% as your max and take the above from that
Post Amrap in comments

12 min AMRAP
200 m Run
12 Front Squat 50/35 kg