Back Squat 10-5-3-1-1-1-3-5-10 reps

Row 1000m
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (60/40)
Box Jump
Row 1000m

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Technique:
Clean & Split Jerk

Metcon:
"The Chief" 19min AMRAP ( 3min on 1min off)
3 Power Cleans
6 Push Ups
9 Air Squats

10 Rounds for time of:
10 Broad Jump Burpees
10 Jumping Lunges

8 mins AMRAP:
25 Burpee Lateral Jump
25 Toes To Bar
25 Power Clean 50kg
25 STO 50 kg

5 kierrosta aikaa vastaan

5 rinnallevetoa
5 etukyykkyä
5 thrusteria
5 vauhtipunnerrusta
1 min lankkupito

For time

75 C2B

Rest 1 min

7 Bar MU

2 clean and jerk

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library