5rounds
20cal row
10 thrusters 50kg

5 rounds for time:

• 10 squats
• 10 push-ups
• 10 burpees

Etukyykky

5 bench press @ 80kg
5 weighted pull ups @ 20kg

3 position snatch x 10

3 x : 5 OHS, 10 lunges, 10 GHD backs, 8 thruster

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps > 3 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
25 30 35 40 45 45

C.
For time:
10 Thrusters (135/95 lbs) 43 kg > 37.5 kg
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
> skaalattu
8-6-4-2 thrusters 37.5 kg
12-10-8-6 pull ups
Result: 6.32 174/183

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > takareisikone
10 kg 7.5 kg 7.5 kg
Rest as needed
Supine Ring Row x 8-12 reps @ 2111 20" box
8,8,8
Rest as needed

Endurance
3x200m Runs (2 mins rest)
31s - 33s - 35s

Find your box back squat 2RM

Class will be at 4:30 Monday:

Skill:

6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105) scaled to 95.

Each set on the minute.
3's - 135lbs
2's- 155lbs
1's- 160lbs