EMOM 10:
1 split jerk ( focus on speed and technic, use blocks or rack)

EMOM 16:
1: 5 tng power clean ( use 70-75%, heavyish but with good technic)
2: 5 tng push jerk ( barbell from rack)

Front squat
5x3 ( pause 2s at bottom with each rep)
Rest 3min btw sets

3 rds accessory:
45-90s D-ball bear hug carry 150/100lbs
20-30m yoke/barbell/ dual kettlebell OH-carry
30m max load farmes walk
Rest as needed

5 Rounds - Max Cal Row

► 1' Cal Row
► 1' D.U.
► 2' Rest

“Barbara”

5 rounds, 3min rest between

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Target <4min round

RPE 4-5

Hit this with everything you got!

OR

Half “Barbara”

5 rounds for time:

10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 2 minutes between rounds.

RPE 4-5

---

2 rounds:

Run 400m
2+2 Perfect Stretch

RPE 2-3

Back squat
135*5
135*5
150*1

squat
10

Yoga ball crunches
10

VVC
Short hill (stop sign to stop sign)
Long hill (k rail to music bldg crosswalk)

Valitse joku taito alla olevasta kolmesta liikkeestä, jota et vielä osaa ja treenaa sitä 10 min.

-Käsillä kävely
-Käsillä seisonta
-Muscleup

Chipper for time

40 m hillbilly prowler push
30 box over
20 jumping lunge
10 bulgarian squat / leg
5 box over burpees

3 x 10 leuanvetoa + 5 dippiä

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

4 rounds for time of:
400m run
15 thrusters
15 bar-facing burpees