Split jerk x5

Workout Prep
2-3 rounds
2x shuttle run/walk
5x box step up
30s plank

4 rounds
(3min each)
1) Run/Shuttle run
2) Burpee box step over
3) Row/Ski
4) 16x plank db pull through +remaining time rest

RX
3 rounds for time
400-m DB farmers carry (15/22.5kg)
25 GHD sit-ups
25 double-DB russian swings

• Break up the carries as desired
• One partner performs the GHD sit-ups and the other one performs russian DB swings; then switch

TC: 25min

1k juoksu
1k skierg
1k juoksu
100m sled push 125kg
1k juoksu
100m burpee bj
1k juoksu
1k soutu
1k juoksu
200m farmer carry 2x24kg
1k juoksu
100m sled pull 100kg
1k juoksu
100m askelkyykky 20kg
1k juoksu
100 wb 14paunaa

Over head squat x10

DL

E3MOM X6:

• 3 Tempo DL + 3 DL

*Tempo 3s alas

Superset

4x Superset:

• 10-8-6-4 Bench Press
• 12-15 Romanian DL (2x DB)

*Rest 3min between

Metcon

4x2min On/1min Off:

• 25 C2B

• 50 Beaded DU

• AMRAP: SB Clean @50kg

Accessories

3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 Banded Hamstring Curl
• 15/15 Weighted Calf Raise

*Rest as needed

Push jerk 3rm

30-20-10 reps for time:
• Hand-release Push-ups
• Row (calories)
• Kettlebell Swings 70/53#
Goal: 10 min.

Front squat
- 1 x 1 @105%

Voima
E3MOM, 4rds
Box step up 8+8
KB Side bending 8+8

Metcon
For time: 21-15-9
Box step over
KB Swing