5x5 reps of good mornings

4-5x
800m Hard
600m Easy
200m Walk

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

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

60 Elevated Sit UPs
6 Rope Climbs
60 Box Step Ups
50 Elevated Sit Ups
5 Rope Climbs
50 Box Step Ups
40 Elevated Sit Ups
4 Rope Climbs
40 Step UPs
30 Elevated Sit Ups
3 Rope Climbs
30 Step Ups

20 Min Cap

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, recover

Finisher
1:00 stretch of choice

Bench press 4-4-2-3

Every 2 minutes x 10

2 hang squat cleans @ 84%

Maastaveto 4 x 4 x 90%

Bike Ergo 20 min.

AMRAP 5 min

15 WB 9/6 kg
20 DU