2 rounds:

30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)

Pause squat 3/40s” + 3
Klusteri

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35

42 Hspu/push ups

18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge

43 Wall balls

18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

4 sets and 2'min rest between

5 Back squats @RPE 8
50m DB farm carry
10+10 Dual DB ATG Split Squat

Then...
1 Set of max Back squats @80%

Front squat 3/40s” + 3
Klusteri

3 min DU practice
then 3 x
5 Box Pistol with Leg Lift e/s
8 DB Bent over row e/s
3 depth jumps

---

BACK SQUAT
every 3 min
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

A,
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for time of:
15 Clean & Jerks@61/43kg
30 Bar Facing Burpees

Goal: Sub 12 minutes

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Single Arm Weighted Sit-ups, pick load
Single Arm Farmer Carry, pick load, L 15m
10 L Single Arm Weighted Sit-ups, pick load

5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A