For time
50 calorie air bike
50 dumbell hang clean and jerk 24kg
50 dumbell reverse lunges
50 deadlift 80kg

Conditioning
“Jumpin’, Jumpin'”
On the 0:00…
For Time:
60/40 Calorie Row
40/30 Calorie Erg Bike
20 Power Clean and Jerks 155/105

KG: 70/48

Power Clean and Jerk
On the 15:00…
On the Minute x 10:
1 Power Clean and Jerk

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(21)
WRK 2:00 REST 1:00 x8
5 kettlebell swings
5 sit to stand w/dumbbells/sandbag/barbell
(Sit to a box, chair, or something at or slightly below parallel, in a two second down/two second up tempo w/ a dumbbell in each hand, or sandbag/barbell across your back).
5 burpees

Finisher
50 oblique crunch
1:00 hamstring stretch

5 rounds For time
1 km bike
1 round di Barbara
1 round di Barbara= 20 pull up 30 push up 40 sit up 50 air squat

10:00 easy Bike, Row, Run
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Vauhtipunnerrus (Push Press)
5 x 5 @65%
*Lepoa 2-3min sarjojen väliin

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
400m run
24 heavy jump rope/light jump rope/du's
6 half burpees(from ground up)

Finisher
1:00 min six inch hold
1:00 butterfly stretch

30min EMOM
1) Row
2) 5+5 DB Snatch
3) 10+10m Single Arm Farmers Carry

8 rft
45 double under
30 air squat
200m run

Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%