10 min E2MOM:
• 3 Clean & Jerks
Start with 40% of 1RM for clean & jerks and increase by 10% each round to finish around 80%.

5 rounds for time with a partner*:
10 Push press
8 Box jump

• alternate movements with partner

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

Svartboxilla tarjolla "hieman" erilainen tilaisuus tälle kuntoilulle.

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

For time

• 40 box jumps
• 20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans

A,
For time:
30 Front Squats, 84/57kg
60 Toes-to-bars
90 Alternating Dumbbell Snatches, 32,5/22,5kg

Goal
Sub 17 mins

B,
3 rounds for quality of:
5 ATYTs
8 L/8 R Side Plank Reaches

3 rounds
4min work 2min rest
10 GTOH 45kg
15 T2B
20 Bar facing burbee

Your score is total reps completed.

3 rounds:
5- 10 pull up
10 V-up
20s. hollow hold

2 rounds: 2 min ON, 30s. OFF
1. D-ball
2. Sled
3. Echo bike
4. Box step ups
5. Row
6. Farmer´s carry

Mave
130kg
5x5

Echobike
20min
215cal