30-20
Air Squats
Sit Ups

10 times:
1min max row
1min rest

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 135lb.

1min Rest

Ring Row max effort= 26

I did two reps in the first round with 155lbs., and immediately realized that weight is just too much for me. Every time I try to do any kind of barbell workout with that weight (cleans, snatches, etc), my form feels loose like I'm flopping around = bad. I dropped to 135 lbs. At that weight I can keep my form, and my power output is much greater. In other words, I can do many more clean reps in a given time, and move much more weight on a whole. I do need to incrementally start trying to add a few pounds moving forward.

1500 Meter Row
35 Burpees over Rower (Lateral)
50/40 Calorie Ski
35 Burpees over Rower (Lateral)
1500 Meter Row

For Time:
21 Wall Balls, 20/14
21 Cleans, 115/75
15 Wall Balls
15 Cleans
9 Wall Balls
9 Cleans
9 Bar Muscle Ups
9 Thrusters, 115/75
7 Bar Muscle Ups
7 Thrusters
5 Bar Muscle Ups
5 Thrusters
- 15 min Time Cap
- 1 Burpee penalty for each rep not completed.

Deadlift
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• AMRAP at 80% NT1RM

15 kb swing @ 24kg
15 jump squat with 20kg plate

Kahdella kuulalla * 6 kierrosta:

• 6× heilautus
• 6× yläveto
• 6× rinnalleveto
• 6× kyykky
• 6× työntö
• 6× soutu (2 kädellä + yhdellä kädellä)

4x8 tempo

Rest day