4x2 @90-95%

AMRAP 12:

30 DU
10 burpees
3 bar MU

4 sets of:
3 x @87%

80 min
Aerobic work for 80 min:
10 min row
10 min bike
10 min run
HR 129/150

4 x 2 @ 73-77% of jerk 1RM

EMOM 8
1.12-15 jumping squat
2.5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

5-10 Down Dog to Cobra video
Kangaroo Flow video

21-15-9

Push jerk @60kg
Lateral burpees over bar

E2M for 16min
Back squat x3 @moderate weight ca 70-75%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
5 rounds
30 sec amrap Ball slam
30 sec rest
30 sec amrap Row for cal
30 sec rest
30 sec amrap Push ups
30 sec rest

AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131

PM: 120 min
Warm up + COS 20 min

1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU

2.Pause split jerk
A. Build to heavy double

B. 3x2 @ 85% of max

3.Accessory
A. Accumulate 30 Reverse snow angels

B. Accumulate 30 Banded pull aparts

C. Accumulate 30+30 World's greatest stretch