Lepoja

I go you go
2000 m row
100 box jump
100 kbs
100 sit up
100 air squat
100 up&down

For time

• 40 ground-to-overheads with the ruck
• 1,600-meter ruck
• 30 ground-to-overheads with the ruck
• 1,600-meter ruck
• 20 ground-to-overheads with the ruck
• 1,600-meter ruck

♀ 30 lb
♂ 45 lb

Mobility

Upper Body

Choose squat movement
Reps 20 - 1
Back squat, front squat, overhead squat, bulgarian, fron rack lunge, pistol squat..

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

Rest day

5 mins row easy pace + 5 mins row increasing pace every minute

Dumbell circuit amrap 2min, rest 2 mins between rounds. 3 rounds.

6 reverse grip bent over row +
6 hi-pull from floor +
6 push press +
6 hang high pull +
6 thruster +
6 bicep curl

Deadlift:
4*4 starting @65% max
2*2 starting @75% max
2*8 starting @65% max

Kettlebell Ladders:
1*10 KB Swings each weight 12-16-20-24-32
1*10 KB goblet squat each weight 12-16-20-24-32
1*10 KB push press, 2 sets each weight 12-16-20-24

2*25 wall ball (9kg)
2*25 ball slam (11kg)

5x complex of:
1 snatch
1 hang snatch
3 overhead squat