5x5 Push Press

For time
25-20-15-10-5
-KB Swing - 53 lbs.
-HR Push Up
-Sit Up

10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks
Recommended weight is 70% 1RM

EMOTM (Every Minute On The Minute)
for 20′
Even minuts: 15 Front Squat 20kg
Odd minuts: 20 Push Ups

Result per minute:
15
15
10
10
10
10
10
10
10
10
5
10
10
10
5
10
7
10
10
10

E1,5MOM 10 (15min)
5x Power Clean

For Time:
14-12-10-8-6-4
Strict Pullup
DB Shoulder press
V-Up

Tc: 20min

60 min
Warm up for 25 min
1.Running intervals:
1000m @ 245 s. pace - 244 s.
- Rest 3-4 min
3x800m @ 195-192-190 s. pace - 194 191 188 s.
- 300 m walk rest between efforts

Add/remove weight as necessary.

Rx
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 bar muscle ups

Intermediate
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 burpee box jumps

with a 25k sandbag

3 x
400m run
40 air sqauts
30 lunges
10 sand bag get ups

Didnt bother timing as I trained with my four children!

Raakarive riipusta, 3 x 3, kevyt paino

60 min cycling
Avg. HR 115
Avg. speed 19.0 km/h