EMOM10
-shoulder press+ push press+ push jerk

*start with empty barbell. Increase weight every other minute.

50 toes-to-bar for time

Peg Board practice

Pushing / Core Work for quality
AMRAP 20
10 pike push up
8 kneeling hamstring curls
6/6 bird dog row
4 negative HSPU
2 wall facing strict HSPU
1 min rest

• 20 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 10 reps
C2B Pull Ups 20/15 reps
MB Wall Ball (9/6Kg) 40 reps

“Latitude”

4 Rounds:

1 Minute Strict Pull-ups

1 Minute double dumbbell hang clean & jerk 22,5/15

1 Minute Calorie Row / Bike

1 Minute Rest

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m

2x10min EMOM

1#
1x Ladders + sprint 15m
5x Wall ball
6x Russian twist

2#
20s Jump rope
5x KB swing
6x Sit out

For five rounds (10 minutes)

• Every second minute, do max unbroken wallballs for 1 minute

Your score is the total amount of wallballs

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly 3 x 10
- Box drills 3 x 10
- Kip swing + CTB 6 x 4+4
- CTB + bfly 6 x 1+1

3.Split jerk
A. Tall jerks
3 x 5 @ light weight

B. Split jerk from blocks
Heavy triple for the day

4.Segmented Clean deadlift
4 x 5 @ 95-105 % of 1 RM Clean
- 72.5 kg

5 Rounds for time

• 10 Wallballs
• 10 Walking lunges, w. 2x22.5kg dumbbells in rack
• 10 Burpee w. dumbbells (only stand up, not jumping)

Timecap 10 minutes