1RM for 3 x touch and go power clean + 1 split jerk.

Find your max

4 rounds

1′ row
1′ KB push press 24/16
1′ rest

3′ rest

4 rounds

1′ Wall ball 9/6
1′ ball slam 20/15
1′ rest

1000m row - 3:40
Deadlifts - 5x225, 5x315, 5x365, 5x405
Metcon - 1Rnd - 500m row, 10 DL (225), 400m run, 10 DL, 300 single jump ropes, 10 DL, 40 DUBs

60m Intervals - on track - rolling - 8x60m - 8.81, 7.97, 7.79, 7.69, 7.60, 7.78, 7.91, 7.87

*20mins
*1min on 30sec off
-Tire flips
-Goblet or double KB front squats
-Bench jumps
-Wall balls
-Skipping
-hanging leg raises
-single arm farmers walk

Total 85min
A. WU 700m row, 2 rounds: 10 KBS 16kg, 20abs, mobility
B. Strength HBBS volyymi 5x10
Shoulder press max + volyymi
OH walking lunges forward + backward 10+10
20x20kg 24x15kg 24x15kg
Weighted situps with ls 3x12x15kg
Post WO: 1000m row

3 x 5

3 ROUNDS:
Box Jumps (10)
Thrusters - 20kg (10)

Team (2) :

► 300 Wall Ball Shot
► 200 Pull Ups