A: 3x3 Squat box jumps 70cm
3x3 kneeling jumps
3x5 rebounding box jumps 45cm
1x3/ben SL box jump 45cm
1x3 rebounding kneeling jump to box jump 45cm
B1: SL box squats 3x5/ben
B2: FG strict pull ups 3xMax
C1: Hip extensions 3x20
C2: Dips 3xMax

EMOM
1 row 12 cal
2 GTOH 6 x 50 kg
3 ski 12 cal
4 1 rnd of Cindy
5 8 k2e
6 5 Thruster @40kg 5 Bob
7 rest

3 Rounds for time:
15/10 cal Echo bike
10 Front squats @70 % of 1RM

Work:Rest = 1:2, e.g. if one round takes you 1:20 min, rest for 2:40 min. Barbell is taken
from the floor.

Snatch pushpress+snatch balance+ohs
-E2momx5/Build up

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
- Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

5 sets of 2 sumo deadlifts
1s up, 1s pause, 3s down, 1s pause

AMRAP 3 x 5

50 Bicycle abs
15 Push ups
Remaining time Squat Jumps

Rest 1:30 Between sets.

STRENGTH
1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
- add weight each set building to a heavy 6-8
1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
- Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

CONDITIONING
5 Rounds of:
15 Hang Power Cleans (135, 95)
12 Push Jerks(135, 95)
9 C2B Pull-ups
Rest 2:00
- Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

COOLDOWN
Biphasic Lat Stretch x 60s each side

45-90min. Easy aerobic pace
* Row/Bike/Run/Ski
* Mix any way.

Deadlift (maastaveto) 1x3
95-110%