A.M.R.A.P. 12'
▼ Squat Clean 1' / 2' / 3'
▲ Push Jerk 1' / 2' / 3'

A.M.R.A.P. 10'
► 20 HSPU
► 20 Cal Row

@50%1RM

Turkish get up: 3 x 5+5

TEMPO BACK SQUAT (30X1)

5 x 4

Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 6 of 8

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Every 3 Minutes x 5:
7 Thrusters 115/80
12 Toes-to-Bars

You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

Post work to comments.

Find your weighted chest to bar pull up 3 RM of the day!

No kipping, no swinging, just strict!

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

5 x 2 tempausta riipusta + 1 maasta

3 Rounds For Total Reps:
1 Minute Max Thrusters 43 / 29 kg
1 Minute Max Power Cleans 43 / 29 kg
1 Minute Max Box Jump Overs (24"/20")
1 Minute Max Pull-ups
1 Minute Max Echo Bike Calories
1 Minute Rest

AMRAP 18:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35