#Strength
1 @ RPE 7; no back off of:

• BB back squat

Eilinen/Lepo

3min amrap x2

Buy in 5mountain walk
3min AMRAP
6 pull ups
6 box jump 24"

Rest 3min

Buy in 5 mountain walk
3min AMRAP
8 T2B
6/6 walking lunges 2x16kg kb

1x run 150m
15kbs
2x run
15+15 kb lunges
3x run
15 Back extensions
15 sit-ups
4x run
15cal assault bike
5X run

#Strength
2 @ RPE 9; 1/2 load drop (-15%) of:

• BB back squat

Split jerk @60%-65%-70%-75%-80%-85%-93%-98%-103%

Tabata session at Bootcamp, warm up, then 8 x 20/10 Squats to step, push ups, burpees over bench, push ups from bench, squat jumps over bench. Then 1-10 I go you go wall balls, then Sally Hands.

1rm bench press

Tabata:

shoulder dumbbell press (8kg)

WU for 5 min
Skillwork: HSW practice for 15 min

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1 best 20 + 10 kg plates
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters > HS wallruns ntw 12-15 taps

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk
25 35 40 45 50 55 60 62.5 j x. x.
D.
For time:
Row 2000 Meters
40 Burpees Over the Erg > kipping HSPU from 5 kg plates x 20 reps
20 Overhead Walking Lunges (175/115 lbs) > 40 kg

Result: 16.32
165/192