6x1+1

Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds

Push jerk 2 reps
3s pause in dip and catch

AMRAP5
20 Heavy rope DUs
20 Wall ball
12 Box overs
into AMRAP2
Max reps Devil's press 2 x 15 kg

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

DL 110kg x3
Kipping C2b
Muscle up

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push press + 1 jerk

Done!

Pk sykkeillä:
1600m juoksu
1600m soutu
1600m skierg

Back squat 80kgx5
Front squat 80kgx5
Reverse lunge 60kg x10