For time

• 30 GHD sit-ups
• 15 squat cleans
• 24 GHD sit-ups
• 12 squat cleans
• 18 GHD sit-ups
• 9 squat cleans
• 12 GHD sit-ups
• 6 squat cleans
• 6 GHD sit-ups
• 3 squat cleans

♀ 105 lb
♂ 155 lb

"Kelly"

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 47

1x6 @ 100kg

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for time
-400m run
-10 barbell glute bridges on bench
-12 pull-ups
-5 barbell glute bridges on bench
-8 pull-ups

Rx: 75/110kg

Time cap 20min

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Snatch
6 x 2 @ 80%
Super set with
High box jumps
6 x 2 @ as high as you can and increase each set

Power clean + Split jerk
4 x 2+2 @ 80%

Back squat
5 x 3 @ 80-85%

Abs
3 rounds
10 Jackknives
12 Hollow rock
20s Hollow hold
30s rest

3x3 @ 120kg

-max meters

Rive+rive pp+työntö
25,30,35,40,45,49,52,54,55
Pari vimppaa ilman rive pp

Tempaus +tempaus pp
20,25,29,32,34
Eteen ne jää, juostaan. Yks meni taaksekin.. ei tuu lisättyä kilojakaan ku tahmaa hommat

Etukyykky otm10
35,45,55,60,60,62,62,64,64,65

Etukyykky 3 x 1
65,65,65
Chiari vaivas, ei uskaltanu lisätä enää painoa. Meni mattomakoiluksi lopuksi.

Loppujumppaan mavea, lankkua, thrusteria ja muuta!