20 Mins to find 5RM for the day within 4 sets, rest 2-3 Mins

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

For time:
* 100 double-unders
* 50 calorie row
* 25 step-ups, 24/20 inch, 20/15 kg

Scaled version:
* 100 single unders
* 50 calorie row
* 25 step-ups, 20/12 inch, 15/10 kg

Split jerk 4x3

Harjoitellaan rinnallevetotekniikkaa

• 12 min EMOM of 3 x clean, increase the weight each round

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

12 x thruster
12 x bar over burpee
1 min rest
9 x thruster
9 x bar over burpee
1 min rest
7 x thruster
7 x bar over burpee
1 min rest
5 x thruster
5 x bar over burpee

Increase the weight for the thruster each round but try to go unbroken

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

V-ups 4x15