5-5-5-5-5

8 cals row
10 pistol squats
20 du's / 50 single unders
2 wall Walks

A.F.A.P.
► 30 Clean & Jerks

RACK JERK

Performance
5 x 1

Fitness
5 x 3

Warm up and perform sets across at 90-100% of Week 1‘s best successful lift. The goal is consistent reps, not PR attempts or press outs.

Post loads to comments.
Exposure 7 of 8

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AMRAP 9 Minutes:
3 Front Squats 205/145
9 Toes-to-Bars

The Front Squat come off the floor and should be heavy but unbroken. First rep can be a full Squat Clean. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post rounds, reps, and Rx to comments.

For Time :

▼ 800 m Run with Kettlebell ▼
▲ Cal Row ▲

Time Run - Cal Row = Final time

3 rft
800m run
30 burpees
30 situp

EMOM - 20 Minutes
1- 10 Landmine Rotations
2- 10 Pallov Press (ea)
3- 10 Bottoms Up KB Press (ea)
4- 10 Suitcase Deadlift (ea)

LADDER - A.M.R.A.P. 12'
► A/R Sprint - 03
► Push Up - 1/2/3/.....
► Kettlebell Swing - 1/2/3/.....

Moblity

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Amrap20 with partner IGYG

50 wallball
50 push-up
50 box jump over
50 sit-up

3 R FQ

10-15 Ab wheels
10-15 Back extension/ reverse hyper
2/ leg Balance work