Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

Bench press 6x5 sista setet amrap

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Souda tunti, tulos metreinä.

15 Deadlift 80/50kg

30 WBS

45 Sit Ups

4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

Amrap 5
40 cal bike erg
20 box jump over 60cm
Amrap Macho man 60kg
Rest 5'
Amrap 5
30 cal bike erg
15 box jump over 60cm
Amrap Macho man 70kg
Rest 5'
Amrap 5'
20 cal bike erg
10 box jump over 60cm
Amrap Macho man 80kg

A,
Snatch 3-3-3-3

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

B,
"Jenny"
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats @empty bar
20 Back Squats @empty bar
Run, 400 m
Goal: 5+rounds

C,
3 rounds for quality of:
15 Band Face Pulls
30m L Suitcase Carry, pick load,
15 Band Pull Aparts
30m R Suitcase Carry, pick load,
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

Rest as needed between rounds. Use relatively heavy weight for the suitcase carry and moderate weight for the crossbody deadlift.

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

For total time

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes