Deadlift 1 RM, then 2 sets @ 50% (choose reps)

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

KILOS:
(43/29)
(61/43)
(84/61)

Run 9x400m faster than your avg cooper pace.

Every 2 minutes, for 16 minutes (8 sets of):
10/7 Calorie Echo/Assault Bike @ HARD Effort
1 Power Clean @ 50+%

Four sets of:
6 Back Squats
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Four sets of:
5 Deadlifts
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Box Step Ups (20") in the remaining time.
Rest 60 seconds between sets and repeat for 4 total sets.

E2M for 30min(15 rounds)
R1-5: 20 rkb swing@24kg + 8push ups
R6-10: 10/10 Kb clean @24kg
R11-15: 8/8 SA KB rows @24kg + 8push ups

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

3*2+2 reps

20 min
2 min run/1 min walk

60 min
Massage

E1mom 20

OHS 10-12 (30kg)
Box stepover 2 x 17,5kg db, 10
K2e 15
Front db squst 17,5 x 2, 10-12
Handstand 45s