A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double Unders

Complete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)

C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg Raises

Weighted Wall Sit- hold med ball between knees

Rest as needed between rounds.

For Time:

10-8-6-4-2

Back Squat @ 70-75%

10-10-10-10-10

Burpee Box Overs

Lisää painoa joka sarjaan

25 min AMRAP

15 Air Squats
12 Push Ups
12 Burpees
15 Cal Assault Bike
500m Row

Score is reps
1m ROW = 1 Rep

Front squat 2RM

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

Open mobility

WOD:
"Jackie"

A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set

500m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

400m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

300m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

200m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

100m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

-20 back squats for time, 88% of 1RM