1000m row
50 box jump
40 wall-ball
30 push-up
20 pull-up
10 burpee

ENGINE
2 sets of:

10min Row (PK)
Into,
10min AMRAP (VK)

• 12 Cal Echo
• 12 Cal Ski

5 x 5 Squat

Benchmarks for jogging.

Find your 5RM

reaktiolähdöt, eri settejä

E2M for 18min
1. Front Squat x 6 reps @ 31X1
2. Supine Ring Rows x 10-12 reps @ 2111
3. Double-Under Practice x 60 seconds
+
5 rounds
1min amrap:
10 RKB Swings 24/16
Amrap Thrusters 42/30kg
Rest 60 seconds between rounds

For Time:

Share the work as needed.

Row 2k

60 Box Jumps (24”/20″)
80 KBS (24/16)
100 Wall Balls (20/14)
80 KBS (24/16)
60 Box Jumps (24”/20″)

400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

Choose your partner wisely :)

POWER CLEAN
Every Other Minute on the Minute x 10 (5 Reps):
Power Clean
Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under the bar with consistent footwork.
Post loads to comments.
Exposure 8 of 8

---

5 Rounds for Time:
15 Deadlifts 60/40
9 Lateral Burpees Over The Bar
6 Push Jerks 60/40

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

---

LIGHT “FRAN”

For Time:
21-15-9
Thrusters 75/55
Pull-Ups

The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

Post time and Rx to comments.