4 x 3 @ 71-76%

5 x 3 @ 76-80% of clean 1RM. Use straps

E4MOM x 4
2 pegboards
15 cal row
10 kipping DHSPU

"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg

Omatoiminen extea

6x1 min intervals
1 min rest between
result is total cal

3x20m weighted lunges
3x10-12 seated 1 arm db shoulder press
3x10-12 db bench press

Front squat:
10-6-5

5 minute window:
900m bike
1 round of cindy
AMRAP squat cleans

5 minute window:
600m bike
2 round of cindy
AMRAP squat cleans

5 minute window:
300m bike
3 rounds of cindy
AMRAP squat cleans

Result is total squat cleans

Kilos: 60/70/80 and 40/50/60

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(20)
WRK 4:00 REST 1:00 x4
10-10m shuttle runs
10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
10 kettlebell swings
10 heavy jump rope or 20 singles/doubles

Finisher
50 cross crunch
1:00 min hamstring stretch