A: jumprope 30 on/30 off x10
Straight into…
B: 10min emom
Odd: 30 rkb swing
Even: rest
Straight into…
C: E3M for 9min:
Elevated SL Calf raises x15/ben
Wall sit x30sec

For time:
50/40 cal row, ski or bike
100 DB snatches
50/40 cal row, ski or bike
100 box step ups 24/20”
50/40 cal row, ski or bike
100 sit ups
50/40 cal row, ski or bike

A: Bench press 5-5-5+
B: Back squat 4x10
C: Push ups 2x15
D: DB skull craschers 2x10

8 min AMRAP:
5-10-15-20...
wall balls 9/6 kg
push ups

Squat Clean + Front Squat + Split Jerk

6 x ( 1+1+1 ) start @ 70% Split jerk & Building

Warm-up:

*General, row+bike
*Perfect stretches
*Banded walk (glute ham)

A)
10 x 15m Sled push (weight by your own choise)

B)
4 x 10 Alternating frwd lunge w barbell (60kg)

C)
4 x 10 Cyclist squat (barbell 60kg)

D)
4 x 12 Calf raise (barbell 40kg)

E)
Core workout

Snatch high pull into 2 hang snatch
1 set @ 65% of max snatch
1 set @ 70%
2 sets @ 75%

2 power cleans & 2 jerks
1 set @ 60% of max clean and jerk
1 set @ 65%
1 set @ 70%
1 set @ 75%

Paused OH squat - 2 second pause in the bottom
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

EMOM6 to finish
1. Max farmers carry in 40 secs 24kg/16kg
2. High plank hold

1000m row

3 rounds (45kg bb)

3 clean
6 front squat
9 S2O
12 T2B
15 HRPU

1000m row

3rds for time:
-15 c2b
-7.62m handstand walk (2.5m min)

Tiukka rengas mu 3x2