AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Emom 10 mins
Odd 3x clean pull
Even 3x Front squat

2x10 hang muscle clean UB

AMRAP 5 Minutes
Max Sets of 3 Strict Handstand Push-Ups
Score is number of Unbroken sets of 3 completed.

AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories

IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees

FRONT SQUAT + JERK COMPLEX

3 x (5 Front Squats + 3 Jerks)

Perform 3 sets of the complex at 70-75% of your best Jerk from last week.

Post loads to comments.
Exposure 2 of 8

---

AMRAP 10 Minutes:
10 Power Cleans 135/95
20 Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

Työntö veto, 4x3x120% työntö maximista

Clean Complex
1 Squat Clean + 1 Hang Squat Clean
5x3 reps
- use the same weight

• 9 Round of:
BB Hang Squat Clean (50/35Kg) 9 reps
Assault Bike 9 Kcal
15 Min Timecap