Complete the following complex for max load

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time cap 7 minutes

For total time

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

-Nosta painoa ja 2set/2+2sarjana noin 15-25s tauolla, muuten n3min tauot.

Back squat 5 RM

Api, orange 3, 296 reps in total

Amrap 12

20 tire slams
3 snatch @50
6 pullups
9 pushups

A,
For time:
30 Clean & Jerks@60/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

B,
For quality:
3x5 Tempo Pull-ups, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
3x10 Alternating Single Arm Dumbbell Bench Press, pick load

Tempo Pull-ups- 3 secs up and 3 secs down
Tempo Reverse Lunges- 3 secs down and 3 secs up, elevate from foot if possible
Alternating Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up

Complete all exercises and sets at a RPE of 6-7/10.

Make sure to warm up properly before doing the workout, at least 10 minutes

• Light ERG/Light running
• Back extensions
• Dynamic planks
• light Single legged deadlifts
• Etc.

WOD:

20 MIN AMRAP

• 2/4/6/8/10..... Burpees
• 2/4/6/8/10..... Deadlifts w. 2 kettlebells/dumbbells (Medium-Heavy)
• 2/4/6/8/10..... Ring Rows / Strict pullups

Score is total amount of reps in WOD

• EMOM x6:
  1.) Bike
  2.) Row
  3.) Shuttle run

• 1 rnd:
  1min.: Spider lunge w/ twist
  1min.: Up/down dog
  1min.: Scale w/ stretch

• Mobility...

Start with 2k run

5min rest

5 rounds:
15 air squat, 10 push ups, 10 pull ups

5 min rest

Finish with 2k run