E2MOM x 20
A) Row 375m/450m
B) 60 du
C) 30 Box Jumps
D) 30 Wall Balls (6kg/9kg)
E) Rest

4 Rounds for quality

8-12 KB clean and jerks*
12-20 Single-leg squats, alt

– Rest 2:00 between rounds –

• Choose a challenging KB weight you can do at least 8 reps with consistently (e.g. 2 x 24/16kg (53/35lbs)). Do the CnJ from the hang or floor. Movement options. Single-leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability

Front squat
3x5 reps

*split jerk the other side each time

2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

AMRAP, max reps

Otmx15
1) Assault bike
2) 1kierros Cindy
3) 20 sit up

Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thruster

For Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under

Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground