5x2 (~80%)

A: Back squat 3x5
All 3 sets should be heavy

B: 12min amrap:
250m row
20 Prison step ups
DB hang clean & jerk 5/each arm

10 Back squat 60/100
50 KBS 24/32
20 Front squat 40/80
40 Box jumps
30 OHS 30/60
30 ttb
Timecap 20min

Every 2 min for 20 min

2 snatch pulls + snatch

For Time
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Pull-ups - rx
Deadlifts 1.5x body weight - 150#

Separate each round with 15 wallballs 20/14# - rx

mämmiä ja munia

5 x
5-10 Kipping HSPU
https://vimeo.com/177023532

Pause front squat 3x1, 1-2 s pause at the bottom

30min amrap:

• BURPEE❤️

Ei askellusta. Vain tasajalkahyppyjä ja tasajalka-alastuloja.

Start/Finish: Corner of Floyd and Campbell
-East on Campbell to Custer
-North on Custer to Renner
-West on Renner to Synergy Park
-South, then West on Synergy Park to Waterview
-South on Waterview to Campbell
-East on Campbell to finish

Distance: 6 miles
Time: 52:20 (8:43 pace)

Not great, but further and faster than last week's run, so I'll take it.