Legs/Abs

Warm up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Back Squat - 10-8-6-4-2 (Work up heavy 2)
A2 Strict Toes to Bar - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 10 (heavy)
B2 Calf Lift - 12 (2 second pause at the top)

Superset #3 - 4 Sets
C1 Leg Extension Machine - 12
C2 Hamstring Curl Machine - 12

FINISHER - For Time:
150 Wall Ball - *(KAREN)

A,
Hang Clean & Jerk 1-1-1-1-1

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

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
10 Clean & Jerks, 61/43kg
50 Double Unders
8 Clean & Jerks,
40 Double Unders
6 Clean & Jerks,
30 Double Unders
4 Clean & Jerks,
20 Double Unders
2 Clean & Jerks,
10 Double Unders

Goal
Sub 10 mins.

C,
3 rounds for quality of:
20 Parallette Shoot Throughs
10 Pike Compressions
Arms Overhead Hip Hinge Hold, 30 secs

Lämppä
Du tabata
2 krs
8+8 askelkyykky + taivutus
8+8 tuulimylly
8+8 sivukyykky
5 ravusta karhuun
20 min for quality (levytanko)
15 etukyykky
15 työntö
15 haukkari
14 askelkyykky taakse
15 skull crusher
15 hip thrust

TABATA
Linkkari tai HS tai Air squat

Barbell Complex
[ 1 Push Press + 1 Push Jerk ]

Every 1 min for 10 mins.

Athlete Notes:
Starting at 50% of your 1 rep max push press and increasing every 1 min to find your maximum load for this complex.

Every 3:00 x 3
15/12cal Ski
10 Alt. DB Hang Power Snatches

Straight into:

Every 3:00 x 3
15/12cal AB
10 T2B

1 rm max Clean pull

A,
Clean & Jerk 2-2-2-2-2

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

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts, 22,5/15kg
6 Dumbbell Hang Power Cleans, 22,5/15kg
3 Dumbbell Push Press, 22,5/15kg
Bear Crawl, 15m

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

1) snatch pull + muscle snatch + power snatch + ohs: 3x2+2+2+2
2) snatch + ohs: 8x1+1
3) snatch pull: 4x3
4) ohs heiluvilla painoilla: 4x5

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

40min AMRAP:

30 cal row
1 min rest
30 cal bike
1 min rest
20cal ski
1 min rest

Rounds in comments.