4 ROUND FOR TIME OF:
15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
10 SIT-UPS
15 KB CLEAN AND JERK (LEFT)
10 BOX JUMP

Selkä tuettuna

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(16)
WRK 16:00 mins
8 db/bb/kb ground to overhead
8 burpees
8 db/bb/kb upright row
200m run

Finisher
100 flutters
1:00 min hamstring stretch

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(25)
WRK 4:00-REST 1:00 min x5
5 dumbbell or kettlebell high pulls
10 body builders w/dumbbell hopover
100m run

Finisher
100 flutter kicks
1:00 samson stretch

Bench press heavy 5rep of today
+
5 rft
10 HSPU
10 pull ups
30 DU

10 rounds for quality:
3 min run
8 no push up burpee
10+10 mountain climbers
25 air squats

Back squat 20-15-15 reps

Six rounds on an assault bike:
10s full throttle
30s easy

Three sets of three alt hand negative one hand pull-ups (3 per hand). Resist as much as possible.

4 rounds for time
10 deadlift @ 60% of 10RM
25 toes to bar