A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

E3mom
2x cluster

Every 30 sec x 10
1 clean + split jerk @50%

Every 45 sec x 10
1 clean + 2 split jerk @50%

Every 1 min x 5
1 clean + jerk @60%

EMOM
Floor bench w db
Bear hug carry
Squat
Squat carry
Rest

Rest xxx

AMRAP 5
6/9 cal bike
6 burbee over line

Tempo Back Squat ( Tempo 32X )

5 x 3, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

For time :

60/45 Cal Ski
45 Bar Facing Burpees
100m Hs Walk

TC 15

Warm Up 150m easy Swim

Main Swim:

17 x 75m

Rest 1:00 between

Cool Down

150m easy swim

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00-4:00 b/t sets

10 minuuttia hölkkää
10 minuuttia juoksua
10 minuuttia kävelyä

TTB

3x ME UB