Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(24)
row, run, walk, cardio of choice

Finisher
30 alt sit ups
1:00 butterfly stretch

5 rounds
10 backsquats
20cal bike standing

5 rounds

8 douple dumppel frontsquats
12 sumosquats
20 air squats

4x8 @ 7.5 kg

7x3
Rest 2-3min..

A,
Week 1

Hang Clean & Jerk : 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set)

B,
3 rounds for time of:
20 Dumbbell Thrusters @22,5/15kg
20 Lateral Burpees Over Dumbbell

Goal: sub 12 mins

C,
Midline
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load

Hanging Leg Raises- to parallel
Standing Teapots- moderate load
Russian Twists- light load

A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up

2 x 10min amrap

A)
40m sled push
80m farmers walk

Rest 3 min

B)
250m row
8 burpee over rower

R5JC

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

A: 8min emom
1-3 3x supine ball throw @5kg
4-8 3x clapping push ups
B: Bench press 8x5, Amrap sista setet
C1: Lat pull downs 3x10
C2: WP shoulder raises 3x15