Amrap 15 of
5 burpee
7 ohs 80 kg
9 dl 140 kg

3 rounds for time of

• 21 power cleans
• Run 400 m
• Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

15-12-9-6-3
hspu
bj 61
rd
Then
250m fermer carry 2*32.5

For time:
3 Rounds of
400m run
21 KB Swings 24/16kg
12 Pullups

rest until 10:00min

then
For time:
5 Clean & Jerk 60/40kg
10 Pushups
15 Squats
4 Clean & Jerk 60/40kg
10 Pushups
15 Squats
3 Clean & Jerk 60/40kg
10 Pushups
15 Squats
2 Clean & Jerk 60/40kg
10 Pushups
15 Squats
1 Clean & Jerk 60/40kg
10 Pushups
15 Squats

"JT's on a Boat"

21 Handstand Pushups, 21 Ring Rips, 21 Pushups
21 Calorie Row

15 Handstand Pushups, 15 Ring Dips, 15 Pushups
21 Calorie Row

9 Handstand Pushups, 9 Ring Dips, 9 Pushups
21 Calorie Row

Back Squat 3x8 at 70%
- used 145lbs for set 1, set 2-3 used 115 for technique work

Modified JT: 50 double under between every round 18 min cap
21-15-9
HSPU, Ring Dip, Push Up
-scaled HSPU to foot-on-box HSPU
16:50

7 rounds of:
15 pullups,
10 elevated med ball pushups (closegrip),
10 (5 each leg) romanian single leg lunges with dumbells,
single leg boso ball elevated hamstring curls x (7 each leg) + 8 at the end

Voimaliikkeitä, väliin vatsaa 🌼

2 squat cleans + front squat

Every 90s for 10 rounds

AireDyne bike
50 cal
40 cal
30 cal
20 cal
10 cal
1 min rest between rnds