A: 8min emom 3x Banded squat jumps
B: Bench press amrap @85%
C: leg extensions 3set
D: Strict chin ups 3set

🌸🍓🫐🍊🌸

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

Masters 40-49, +50
0-6min First pair 1, then pair 2
18 cal row
12 thruster 20kg
6 bar facing burpee

6-12min
Pair 1
1 rep max snatch
Pair 2
1 rep max C&J

With pair ( masters 40-49, +50) For time: TC 14min

3 rds
10 synchro db snatch 12,5/10
10 synchro box jump over 50 cm
2 synchro wall walk
Then
3 rds
10 synchro db squat 12,5/10
10 synchro box jump over 50cm
2 synchro wall walk

Nousevilla painoilla

Muscle clean 1-1-1-1-1 reps

Front squat 4 RM

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

AMRAP 25
2.7/2k row
remaining time:
15 box jump overs
15 wall balls
15 shoulder to overhead @40/30kg