Clean + front squat + split jerk

6 to 8 x 1+1+1 @ 65-85%, go every 2:00

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

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• one round
• big sets
• full throttle
• push to the limit
• RPE 9

3 x 3
3 x 2
3 x 1
90% of max at ens

10 min
warm up pace
1 min ski erg
10 OHS
3 broad jumps

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For Time (11 min Cap)

5 Rounds

10 box jumps over 24/22"
5 Power Snatch

@60/42.5

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb

10 Min AMRAP

12 Handstand Push Ups
9 TTB
6 Front Squats

@60/42.5
RPE 9
HR 80% +++
goal is 8-10 rnds

for 10 min
Warm up pace
1 min row
10 z press
10 cossack squat
20s. hs hold

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EMOM 10
O: 40s. DU's
E: UB 7-12 HSPU

1) Bike 15cal
2) Ski 10cal
3) Abmat situp *10

Each for quality
rest 1:1 between sets
ROW 2400 m
ROW 100 m
ROW 100 m
ROW 100 m
ROW 150 m
ROW 150 m
ROW 150 m