Deadlift up to knees, Rest 2:00-3:00 between sets

3 @ 60%
2 x 3 @ 70-75%
4 x 2 @ 75-80%

AMRAP 40

Run 400m / Ski 500m
20-22-24-26-28.. Calories Bike Erg
20-22-24-26-28.. Calories Row

8-8-8-6-6

Go every 2:30

shoulder & Th mobility

half TGU 4x3/3

bear pos. KB pull through 4x8/8

KB suitcase march 3x10m/side

superset, 4x
5/5 push up pos. birddog
5/5 KB teapot

1. explosive box jumps
2. 10-15 sec bike sprint

For time

• 7 hang power cleans
• 7 front squats

18min AMRAP:
In Teams of Three

• 500m Row (1 Working/2 Holding Plate Overhead)
• 30 Sync KB Swing
• 60 Burpee (1 Working/1 Hanging From Bar/1 Resting)
• 90 Sync Box Step Up (2 Working/1 Resting)

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @45kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans @45kg
• 15 Cal Row

-Rest 4 min between sets-

4 rounds:
4min Run
3min Row
2min Ski
:30 AB Sprint
1:30 Rest
:30 AB Sprint
1:30 Rest
- Comment your paces