5 x 5

@ max 40%

3 rounds for time of:

400m Run
12 Deadlifts (Bodyweight)
21 Box jumps 24"/20"

TC 15 min

Shoulder press 5x5 (AHAP)

back squat

4-4-3-3

2-3 reps in tank/ not all out

3 kierrosta

1min kuollut koppakuoriainen
10+10 kahvapannutaivutus aktiivisessa askelkyykyssä

3 Rounds for time
12 Snatches 40/25 KG
6 Bar over burpees

Timecap 5 min

Find your 3 rep max clean and jerk for the day.

Record details and thoughts.

60-70% of max HR (PK1)

For 40 min in pairs

Row

-

3 Rounds of
6 OHS 30/20 kg
8 Push-ups
10 Sit-ups

10 Sets Row :

0:30 Hard Pace / 1:30 Easy Pace

Rest 3:00

10 Sets Bike :

0:30 Hard Pace / 1:30 Easy

Target : Same pace across

Bench press

4x4

E3MOM / 2.3 reps in tank / not too heavy