A,
5 rounds for quality of:
Zercher Carry, pick load, 15m
5 Sandbag Squat Cleans, pick load

B,
Teams of 2 - for time:
Partner A:
Burpee Broad Jump, 200 m
Partner B:
max reps Hang Power Cleans, 70/47kg

Hang Power Cleans- edit in the total number of reps completed as a team

Complete in teams of 2. Switch as often as you like.

Goal: Just get it done

C,
3 rounds for quality of:
10 Landmine Rotations, pick load
GHD Parallel Hold, 30 secs

Samalla painolla koko setti

3 rounds
10/8 cal bike or row
10 push ups
10 PVC pass throughs

Strength
Push press
E2MOM x 6
8 reps

• Increasing weight from last week.

For time 3 rounds:

4 c2b
6 clean&jerk
8 hand release push-up

Amrap 3' x 5 rounds
4 devil press dumbell 22.5kg
6 ttb
24 double under
Rest 1' tra ogni round

EMOM35
1. Reverse elevated barbell lounge (30 kg) 6+6 reps
2. Sit ups 16 reps
3. DB Bench Press (2x 12,5 kg) 10 reps
4. Ride with the bike, easy to moderate pace
5. REST

FT:

1km bike-erg
50 GHD
1km bike-erg (standing)
50 push-up
1km bike-erg
100m 2xKB walking lunge
1km bike-erg (standing)
50 push-up
1km bike-erg
50 GHD
1km bike-erg (standing)

40min emom
Erg
Burbee
Kb swing
Rest

A)C2bikex1000-800-600-400-200m
B)1arm DB Hang powersnatchx50-40-30-20-10/free hand shifts (DB16/10kg)
Timecap 20min

100 Russian Kettlebell Swings

• Goal: Complete one large set UB and then break as needed.
• This should be done with the heaviest weight possible.
• Goal = sub 5:00
• Rx+: 100 reps UB