Build heavy 3 Shoulder press
Then 4*3@85%

5000m bike for time

A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

E4MOM x6
16 alt. kb clean
13 elevated push up
10/7 cal row

Target: 1:30-2:00 work per round.

Snatch pulls
4 x 3 @ 100% of 1RM snatch

Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

Tempo front squat
5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

Accessories
DB walking lunges 3 x 16 (8 each leg) @ 8RPE
Leg extension 3 x 12 @ 8RPE
Hamstring curl 3 x 12 @ 8RPE
3 x 1 min plank holds

A,
Good Morning 5-5-3-3-3

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

B,
Every 1 min for 10 mins, alternating between:
10 Clusters, 43/30kg
1x [ 5 Ring Muscle-ups + 30 Double Unders ]

C,
3 rounds for quality of:
Bottoms-up Kettlebell Carry, pick load, L 7,5m/R 7,5m
5 L/5 R Side Plank Reach Throughs

Accessory:
3-4 rounds
12 lateral raises
12 ring row
30 russian twist
30s hollow hold with band
-rest 1min

3min ON, 1min OFF x5
3 squat clean @60/45kg
10 push ups
40 DU/ 80 SU

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jatka aina siitä, mihin jäin ennen taukoa

For Time

21-15-9
DBL KB Squat Clean
HSPU
@24/16

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load