EMOM 10
2* Clean pull 90%

EMOM 10
2* Push Jerk 80-85%

BB Split sqt 4*6/6

Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×2@95% – rest 60 sec.

21-18-15-12-9
OH Squats (65/95#)
10-15-20-25-30
Box Jumps (20/24”)

2000m row
2.5 mile bike (Airdyne)
1600m run

WOD ---

21-18-15-12-9
Deadlifts @ 185#/115#
Pull ups

Aaron --- 16:05
Ryan --- 11:42
Josh --- 16:51

THEN

21-18-15-12-9
Hand Release Push ups
Sit ups

Aaron --- 5:50
Ryan --- 6:30
Josh --- 8:00

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.

4 kierrosta
Takakyykky x 7 ja samantien ohs x 3

12 MIN AMRAP

20 Box jump over
20 OHS 42,5kg
200 m Run

3 rounds:

• Run 200m + 20 DB snatches 22,5kg
• Run 200m + 16 walking lunges 2x22,5kg DB
• Run 200m + 5 BMU
• Run 200m + 8 deficit hspu
• Run 200m + 5 Sandbag over shoulder

EMOM 10
2* snatch pull 90%

EMOM 10
2* Push Press 80-85%

Front rack lunge 2*KB 4*6/6