Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.

• 30 Burpees por time.

**Time cap: 30 min.

6-8x
Run 4min. / Walk 2min.

• Go sustainable pace.

k2e,t2b.pull-up,etc..

3×12 Kipping pull-up, C2b
3×5 bar MU
etc...

For time:
2000 m Row
Odd minutes 10-15 burpees over the rowing machine

Valakyykky, 3x70%, 3x80%, 3x90%+

10 x Wallball @ 10/6kg
20 x Double Under

5 Sets of 3

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.

CNJ 6x1
Clean pull 5x3
Bench press 5x5