A:
Non contact squat clean + squat clean + paused split jerk 6x1 @easy weight

B:
Power clean + clean & jerk 5x1 @80-85%

For time

• 6-9-12-9-6 reps of
• Thrusters
• Weighted pull-ups
• Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.

A: push ups 3x20
B: DB biceps curls 3x12

20min EMOM

Cal airbike/row/c2bike
Round of Maco Man

RX 20/16cal & 70/50kg

Straight leg deadlift 4x10
Bench Press 3x10
Bent over barbell row 3x10
Shoulder press 3x10+ rear delts 1x12
Tricep Lying extension 3x10
Abs 3x max

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x2x75%
3) Työntö saks. 6x2x75%
4a) TK 3x1x90%
4b) GHD-maailman ympäri 3x(10+10)
4c) Boxin yli hypyt nousevalla korkeudella 3x5 (35-45-50-60-75cm)

3 rds
10 abmat sit up
25 sec hollow hold
10 leg throw

BikeErg Intervals

2 Min Easy,
5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
2 Min Easy
5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
2 Min Easy
5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
2 Min Easy

3 Sets:
10 Sec Seated Sprint at Max RPM
10 Sec Seated Sprint at Max RPM
10 Sec Standing Sprint on High Damper
10 Sec Standing Sprint on High Damper
*Rest 20 Sec Easy between reps and 2 Min Rest between sets.
Total: 33 Min