1000m row
Thruster x50
Pull up x30

Open mobility

WOD:
"Jackie"

Chasing weaknesses! Work on your weak spots!

Voima
E2MOM, 4 rounds
6-10 strict pull up
* -matala tanko*

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

A: C&J 8x3 @light weight
B: Deadlift 5-5-5
C: Cgbp 3x5
D: Lat pull downs 3set
E: Sled sprint 4x4x10m

Deadlift 4x6

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM

B,
As many reps as possible in 12 mins of:
Deadlift, 102/70kg
Row Calorie
Box Jump Over, 75/60cm

Complete in teams of 3. Rotate through exercises as often or little as you like.

C,
3 rounds for quality of:
10 L/10 R Banded External Shoulder Rotations
5 L/5 R Tempo Single Arm Kettlebell Press, pick load
Tempo Single Arm Kettlebell Press- 3 secs up and down

Rest as needed between rounds.

3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

---

in 20 min find your daily 1 RM
clean & jerk
- write down 3 of your heaviest lifts

---

with 80% of daily 1 rm

EMOM 10
2 c&j

10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps

21-15-9
Overhead squats (65lbs)
Toes to bar