3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

For time
50 wall ball 12 kg target 2.5m
50 box jump 60cm
50 wall ball 12 kg target 2.5m
Ogni inizio di minuto 5 deadlift 102.5kg
Il wod parte con 5 deadlift
Time cap 12 minuti

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

10 barbell hip thrust
5 nordic hamstring curls

Max front squat

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

For time:

500 m run

3 rounds:
5 pull-ups
10 push-ups
15 air squats

500 m run

2-3rounds:

6+6 windmill
12 banded pull apart
16 wall squat

5 supersets:
10 Pull-ups
20 HS Walking Steps, against the wall
- 2min Rest btw sets

Strength training

3x10

2 min rest