EMOM 18
1.12-20 split jump
2.8-15 burpee
3.10-20 KBS

Muscle
Front Squat
Pull Through
T2B

Metcon
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

FWod
1200 M ROW
100 AIR SQUATS
800 M RUN
50 DOUBLE UNDERS
25 TOES 2 BAR

Warm up(10)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

RCVR(30)
walk, jog, bike, stretch or rest

Finisher
1:00 samson

“Barbara Ann”
5 rounds, each for time, of:

20 HSPU
30 deadlifts (61/43 kg)
40 sit ups
50 double unders

3 minute rest between rounds.

A,
Block Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Pheezy"
3 rounds for time of:
5 Front Squats @75/50kg
18 Pull-ups
5 Deadlifts @102/70kg
18 Toes-to-bars
5 Push Jerks @75/50kg
18 Hand Release Push-ups
goal: sub 12 mins

C,
For quality:
3x10 Back extension, pick load
3x10 Banded Pull Throughs
Arms Overhead Split Lunge Hold, 3x L 30 secs/R 30 secs

Pidä kokonaan lepi.

A: Paused push press + pause push jerk up to heavy 4x2
B: Split Jerk practice up to heavy
C: Emom 10’: 4x Tng clen and jerk @75% of clean and jerk

A: Find your max reps at 80% snatch (increasing reps during the sets)
B: Power clean + slow motion low hang squat clean 4x2
C: AMRAP 8’: 2 power clean + 2 burpee

3x3 20s on/10 s off (4,5min)
Crunches
Flutter kicks
Hollow rocks

Then tabata
Plank hold