6 rnds EMOM
15 KB swing @20kg
10 OHS with 15kg bar
10 cal row
3 wall walk
60m Farmers walk @2x16kg
1 min rest

Front squat 5 RM, then 3x3 @ same weight

45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH

E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM

A: Triple jumps x8
B: Deadlift 5-5-5-5-5
C: Strict pull ups 3set
D: SA lat pull downs 3set
E: Seated rows 3set
F: Extended Cable biceps curls 2set
G: Z-bar Preacher curls 2set

5 x 2

tiimikisat

4 Rounds for time:
10 Thruster @43/30 kg
8 Chest to Bar Pull Ups

• Rest 1 min in between sets

Time Cap: 15 min.

A: Ring dips 5x5
B: SA Kb press 3x3
C: Push ups 5x10
D: Banded OH triceps extensions 3set