AMRAP 20 min:

5 DB push jerks, left arm
5 DB push jerks, right arm
10 push ups
15 calorie row

STR:
Tempo Back Squat (3s alla)
4x4 @ 70-75%

3 sets of:
2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

2 sets of:
Max Plate Gun Hold @20/15kg
Max Band Tricep Extensions

WOD:
3 rounds of 3 min ON/1,5 min OFF:
5-10-15-20-... of Squat Jumps to Plate
5-10-15-20-... of Plate Ground to Overhead
5-10-15-20-... of Sit-Ups
(jätkavad sealt kus pooleli jäid)

AMRAP 6

Max Wallballs 20/14p

EMOM 5 C&J 60/42,5kg. Start at C&J

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

1) C2 bike 15-20 cal
2) Clean & Jerk 4-6 reps
3) C2 ski 10-15 cal
4) Wallball 15-20 reps
5) C2 row 15-20 cal
6) KBS 15-20 reps

Pace / RPE target 3-4/5

5-10 min of bike/ski/row/run
3 Rounds:
10 Banded good mornings
10 Banded press
10m Lizard walk

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2 Rounds of banded
shoulder flow

Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

5min of DU or triple under
practice

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2 Rounds with barbell/pvc:
10 Straight leg deadlift
10 Good mornings
10 Kangaroo squats
10 Behind the neck press

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5-10 Down Dog to Cobra
Squat Flow with a Plate

4 rounds:

20s pvc strict press
10s pvc oh hold

1 round:

1:00 plank

4 rounds:

20s wallsit
10s rest