5 Rounds:
20/16cal Row
8 Pull-ups

Rest 3:00

5 Rounds:
50 DU
5 Sandbag Over Bar (armpit height) 60/40kg
2 Rope Climbs 4m (no jump)

10 rounds for time

3 power snatches
3 burpees over the bar

A: 8min emom 3x Banded squat jumps
B: Bench press amrap @85%
C: leg extensions 3set
D: Strict chin ups 3set

A,
Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Fran
21-15-9 reps, for time of:
Thruster, 43/30kg
Pull-up

Goal
Sub 8 mins

C,
Complete as many rounds as possible in 8 mins of:
10 Pike Compressions
10 Hip Extensions
Sandbag Bear Hug Carry, pick load, 15m

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3

3x 3+3 @50%
2x 2+2 @55-60%

For time
70 dumbell snatch 24kg
60 cal row
50 box jump over 60cm
40 dumbell snatch 24kg
30 cal row
20 burpees box jump over 60cm

Emom 10'
Min.1= 3 power clean 70kg
Min.2=15 bar facing burpees

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

---

Split Jerk
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.

30-45min for Quality, go by feel

1) 3-6 D-Ball/Sandbag Squat
Clean *
2) 20+20m Single Arm Farmers
Carry
3) 5-10 Rower Pike-Up
4) 1-2 Rope Climb
5) 3-5 High Box Jump
6) 400m run or 2min machines

RPE 3
* work with what you got. If you
don't have appropriate loading,
you can do Ground to Shoulder
or heavy hang power cleans