4 Rounds - Each round is:

400 Meter Run
(Or bike 30 cal M / 22 cal W)

Then, 3 rounds of:

12 Kettlebell Overhead Swing 24 / 16 kg
8 Burpees

Rest 2 Minutes Between Rounds

R5JC

12 min

• 30 sec Erg
• 3 DL 80kg

For time
75 Power clean

Every brake
5 HSPU
10 cal Bike erg
15 Swing 24/16kg

BB: 60/45kg

2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%,
2x1x[1+2]@70%,
1+2@75%,
2x1x[1+1]@80%,
2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

*pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

E2:15 x8
A)
6 back squat
12 alt. Strict press @2x db
B)
8 d-kb deadlift
8 ring row
*toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

Week 1/16: Inverted Juggernaut Method

Back squat

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull