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For time:

20-19-18...-1
Air squats
200m Run

WARM-UP:
800m run
20x Squat + squat hold rotation

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E8MOM x 3
Each round FT

16 Alt. Hang DB Squat Clean @25kg
16 DB Facing Burpee
12 Alt. Hang DB Squat Clean
12 DB Facing Burpee
8 Alt. Hang DB Squat Clean
8 DB Facing Burpee

4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

105 min

Leg day
- Back squat
4x8x62.5
- Sumo DL
4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

Every 2 min for 6 rounds

2 Push jerk + 2 split jerk

65-70 % of 1 rm split jerk

FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS

10 kierrosta aikaa vastaan:
10 cal SkiErg
10 käsipainotempaus (N 15kg / M 22,5kg)
10 cal BikeErg
10 burpee

Max weight
3 power clean
3 front squat
3 jerk

100 double under
50 cal
40 Wall ball
30 t2b
20 burpee
10 cluster 50 kg
5 eounds with partner