Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻

For time:
100 burpee

Time cap 10 minute

Pre-WOD:
Power Cleans - Increase Load Each Round
3-2-1; 3-2-1; 3-2-1
115#,135#,155#; 135#, 155#, 165#; 155#,165#,165#

WOD:
- 5 HSPU OTMEM for 5 Minutes

3 RFT:
-10 CTB Pull Ups
-30 II Unders (3:1)

Post-WOD:
Farmers Carry (70#/53#)

Completed 10 complete down and back for Farmers Carry.

Double KB OH hold 4x 30"
Kipping HSPU 4x8

Pre-WOD:
1X20 Back Squat (+5%)

WOD - 7 Minute AMRAP:
-7 Shoulder to Overhead (135#/95#)
-7 Box Jump (30"/24")

Post-WOD:
-50 T2B in as few sets as possible.

For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

Eilinen

9 min AMRAP

15 cal row
15 C2B

3 min rest

9 min AMRAP

15 cal row
15 toes to bar

10 min amrap
23 juttuu
21 jiiyä
19 giitä

Front squat 4x10 reps

-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar