For time:

150 Air Squat

• EMOM 5 Sit Ups

TC 9

21-15-9 reps for time:
Chest to bar pull ups
Burpee box jump overs@60/50cm
Cash out: 8 TNG Clean@50/35kg

EMOM 18':
a) 10 Thruster@50/35kg
b) 10 Deadlift@50/35kg + AMRAP Bar face burpees
c) Rest

3rds
8 x Goblet Squats
tempo 3020
8 x Bulgarian DL
rest 90s btw rds

• 50/35 reps for time of:
Strict Handstand Push Ups

AMRAP 12

10 HSPU
2-4-6-8-10....
Hang Squat Clean 60/42,5kg

5 round of
30sec Med ball Cleans
30sec Med ball Push press
30sec Med ball V-ups
30sec Russian Twist
30sec rest

Front Squat

2 x 8
2 x 6
2 x 4
2 x 2

Send Off 2:30

A: 10-1
Power clean 60/40kg
Strict pull ups

B: 3 rounds
Single leg hip thrust 10+10sec hold/each leg
med ball hamstring curl x10-15
2min rest

AMRAP 18:
12 Box Jump Overs
9 Burpee Pull-ups
"X" Clean and Jerks

Round 1: 15 Clean and Jerks 60/45kg
Round 2: 12 Clean and Jerks 70/50kg
Round 3: 9 Clean and Jerks 80/55kg
Round 4: 6 Clean and Jerks 90/60kg
Round 5: 3 Clean and Jerks 100/65kg

Lepoja