2 rft
10 thrusters 40kg
10 ctb
6'rest
X 3 times

3:00 easy bike or row

Barbell warm up

Barbel complex
Complete 1 complex every 2:00 x 8
1 power clean
1 hang power clean
1 squat clean
1 hang squat clean
1 split jerk

*start at a moderate weight and increase to a daily max

Barbell Complex
[ 1 Push Press + 1 Push Jerk ]

Every 1 min for 10 mins.

Athlete Notes:
Starting at 50% of your 1 rep max push press and increasing every 1 min to find your maximum load for this complex.

Same weight or build up

3 min on, 2 min off at consistent pace
for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps (24/20”) + 10 DB thrusters (25/15 lb)
Station 3: 2 min bike + 30 KB swings 24/16 kg
Station 4: 40 double unders + 3 wall walks

For time 2k row

Complete 2k row like this.

AMRAP 5min
200m run
AMRAP row meters.

Rest 2min

Repeat as long as you get 2k rowed.

EMOM 15
1. cal erg
2. target burpee
3. wall ball

→ start with 6, 8 or 10 reps, add one rep to each movement every round.

5 kierrosta aikaa vastaan:

• 60 high knees
• 30 burpee
• 20 tuolidippi
• 10 ilmakyykky

20 min emom
1. 15 cal row
2. 21 wb
3. 15 db snatch
4. 9 ttb

3 rounds of
5-5 Half Knee Press
15 Russian Swing
20-20 Side Bends

3 rounds of
5-5 Clean & Squat
16 Alt Russian Swing

Emom 20’
1 min: 15 Am Swing
2 min: 10 Goblet Squat
3 min: 6-6 Snatch
4 min: 8-8 Reverse Lunge
5 min: 15 V Sit-Up