Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed

Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. Handstand Push-up. – you choose the weight and deficit.

Warmup
DU practice
did 4 in a row twice

Pullups
6-5-5-4-3

Deadlift
3x5
65kg
72.5
82.5

WOD:
15 min
30 DB swing (16 kg)
15 air squats
7 hang cleans (30kg)
3+20

3 x 5 pull up on rings or ring row with false grip

Warm Up/Skill - 3 Rounds:
- 20 seconds O/H Squat Hold
- 15 seconds L-Sit
- 10 Perfect Push Ups

Strength - O/H Squats:
5-5-5-3-3-3

For Time:
- 5 Muscle Ups (15 Pull Ups/15 Ring Dips)
-10 HSPU (Parallettes if possible)
-15 Snatch (#135/95)
-20 Burpees
-25 T2B
- 30 KB Swings (#53/35)

3 x 5 dipit renkailla

Active Recovery Day

Mobility and Skills work

3x5 @ 65%, 75%, 85%

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%

RDL *sn grip
3x5@50%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

For time:

35 Burpees to 6″ target
25 Clean and jerk 135/95lbs
15 Parallette HSPU