A)
Every 2:30 x 4 rounds
lateral box step ups x 6 reps/side
dbl KB Z press x 10 reps

Every 2:30 x 4 rounds
single leg crossbody deadlift x 6 reps/side
dbl KB bent over row x 10 reps

B)
5 sets
2 min. work / 1 min. rest

3 burpees
6 double KB snatch@2x24/16 kg
9 air squats

Goal: 2+ rounds each interval
Pick up where you left off last roundP

A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Find your 1RM in 20 mins.

B,
Every 5 mins for 20 mins do:
20/17 Row Calories
15 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans, 93/66kg

Goal
Consistency across all rounds and 1 min to rest before the next.

C,
3 rounds for quality of:
L Side Plank, 20 secs
R Side Plank, 20 secs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Back squat 85-87%

New set every 3min

Käsilläseisonta 5x niin kauan kun pystyt

Shoulder press 3x5
Penkki 3x8

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

4 rounds:
800 m run
30 med ball squats 9/6 kg
25 ring rows
20 push ups

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs