10 rounds for time:
• 5 Wall Balls 20/14#
• 3 Handstand Push-ups
• 1 Power Cleans 185/115#
Goal: < 10 min.

5 min AMRAP:
• 5 Power Clean 95/65#
• 10 Front Squats 95/65#
• 15 Box Jump Overs 24/20”
Rest 2 min
5 min AMRAP:
• 5 Power Clean 75/55#
• 10 Front Squats 75/55#
• 15 Box Jump Overs 24/20”
Goal: 160.

EMOM 16

1 Minute : 10 Australian Pull-Ups
2 Minute : 12 Sumo High Pull w/ KB
3 Minute : 20 Jumpping Lunge
4 Minute : Rest

Romanian Deadlift

10-10-10-6-6-6

Lift every 3:00

E3:00 x3 rds:
1: 500m bike + 10 air squat + 5 push up
2: 200m row + 10 d-kb deadlift + 10 leg raise to kb
3: 12 x 8m sled push

10 min EMOM:
• 3 Power Snatch
Start light; increase weight to finish as heavy as possible.

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises

• Use an EZ curl bar if available

4 Rounds
750m Row
25m Sledge push (90kg + Sled)
10 Strict press @40kg

4 Rounds
750m Ski erg
25m Sandbag Lunges @22.5kg
15 Clean (hang) @40kg

4 Rounds
25cal Air bike
12 Pull up
10 Burpees

Heti alkajaiksi napataan terävät tempaukset jonka perään 1rm back squat. Sit jatketaan hommia tiistaina jerkkien herättelyillä, jota seuraa kepeämpää penaa.
Loppuviikosta luvassa mm. modified fran tai Fran.