00:00-05:00
3 x 5 Jerk balance

05:00-10:00
4 x 4 Tall Jerk

10:00-15:00
5 x 3 jerk Drive

3 rounds:
3-5 dragon flags
0: 45 side planks (L/R)
20 Hollow Rocks
max reps ring rows

3 rounds 45sec on/15sec off
1: Amrap Box step ups
2: Amrap Double kb clean
3: Amrap FLR Burpees
4: Amrap Row for cal
5: Amrap DU

2:00 run or row or bike

Barbell warm up

5:00 to warm up bear complex

With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike

45:00 time cap 🧢

4 RFQ

12 elastic pull downs
12 Sandbag presses 150lbs
20 deadbugs

4 sets of four reps

Lock downin jälkeen tunnustellen 👍🏻

A)
3-5 rounds
20 High Knees (fast)
20 One Leg Squat (10 per each leg)
20s-50s Hold One Leg Squat
Rest: 1:30min-2min

B)
Core:
50 Reverse Crunches
50s-1min50s Side Planks

3 sets of

4 rounds
12x T2B
4x squat clean 100/70kg

Rest 5min between sets

5 rounds
500m run
50-40-30-20-10
Air squats
20
Push ups
50-40-30-20-10
Abs sit ups

For time