21 18 15 12 9 6 3
WallBall
KB Swings
Push-Ups

Front squat 10 x 4

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
etc….. Increasing by 3 reps per round
AMRAP in 10 Minutes

75 min

A. EMOM for 54 min (6 sets of):
1.-3. min 18 cal assault bike
4.-6. min 600 m row
7.-8. min 300 m run
9. min 30 DU
142/170

B. 20 min mobility work

30 min aerobic work
1 min walk/1 min run
3.84 km
7.51/5.30 min/km

AMRAP 7 min
Rope climb
10 m handstand Walk (3 Wall walks)
20 DU

Clean from blocks (below knee) 6 x 1 + 1 + 1 (power + squat + split jerk) @ 65 - 80 %

Deadlift
x 5 reps @ 60% of 1RM
x 3 reps @ 70%
x 1 rep @ 80%
x 5 reps @ 65%
x 5 reps @ 70%
Rest 2 minutes between sets

Amrap 18'
3' cal do a
3' hspu
3' wall ball @6kg

Tempaus