20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

Push Jerk 15 RM

8 rounds

Odd rounds Thrusters
Even rounds Ohs

20 sec work / 10 sec rest

35/25kg

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

With CrossFit for Bums

5 rounds of
20 squats
15 steps ups
10 pushups
run across the soccer field

EMOM 20 min

10 m KB OH WL 2 x 24/16 kg
5-10 Deficit HSPU (RX+)

6x2 Squat snatch from the blocks
below the knee

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

Omatoiminen

Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%