1 minute 1 C&J
2 minutes 2 C&J
3 minutes 3 C&J

until failure to complete (95lb)

4 miles from Bethel to home

5 min AMRAP

• Max matka kelkantyöntöä 3 hengen joukkueessa. 5-10 kg paino

Freak!
Swings
Pull ups
Box jumps
Squats

Jerk - 4RM; 90% x 4 x 2
- 115x4 / 125x4 / 135x4
- 90% 120x4 / 120x4
Push Press - 5RM; 90% x 5 x 2
- 115x5 / 120x5
- 90% 110x5 / 110x5
Back Squat - 5RM; 90% x 5 x 4
- 135x5 / 205x5 / 235x5 / 255x5 / 270x5
- 90% 245x5 / 245x5 / 245x5 / 245x5
Bent row - 5RM; 90% x 5 x 2
- 115x5 / 145x5 / 155x5
- 90% 125x5 / 125x5
Unanchored sit-ups - 3 x max reps
- 33 / 20 / 22

2:00 max reps pushups
1:00 rest
2:00 max reps situps
1:00 rest
2:00 max reps squats
53+49+70

6 rounds of
-run quarter mile (400M)
-10 push ups
- 50 2 count flutter kicks
- 10 pull ups

*not for time just keep going never stop, I timed my total run mile and a half was 10:44

21-15-9
Thrusters (95/65)
Pull Ups

10ish sec slower than my pr - jacked finger & I apparently like not improving . . .

Skill - Ring Dips and Pistols: superset 3 x5
20 minute AMRAP
5 ring dips
10 wall ball
15 weighted situps
100 jump rope

160 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 20 min
B. E2MOM: muscle up
- 16 x 1
- 1 x 2
- Total of 18 MU
C. Butterfly pull up practice for 15 min
- Practice sets: 8 x 6-8 reps

2.Weightlifting
A. Build to heavy: Hang power clean + Push press + Push jerk

B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
3 x 5 x 57.5 kg

3.Strength
A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
- Rest as needed

4.Accessory
- Pallof press 3x10/puoli
- Single leg glute bridge 3x10/puoli