• 5 Round of:
Assault Bike 21/15 Kcal
Two-Arm KB American Swing (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps
2:00 rest each round

Shoulder Press 5 RM

12 min EMOM
min 1 - 1-2 rope climbs
min 2 - 30 double unders
min 3 - 30 sec tripod hold

And then...
Kipping Handstand Push Ups
5x5

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

4 rounds for time:
20 Pullups
22 Back squats

15 - 12 - 9 - 6 - 3
Sumo Deadlift High Pull (43/30)
Ring Dips Strict

+

50 Burpee Box Jumps

5 kierrosta laatua

5 etunojapunnerrusta
15 hollowkeinuntaa
2 min käsilläseisontaharjoittelua seinää vasten tai ilman tukea

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Open Gym 5:15am