A- Bench press
8 @ 60%
6 @ 70% x2
5 @ 73% x2
5 @ 75%
Max reps @75%

0-15 build upto a heavy clean (must be squat clean)

18-27 mins 9 min TC to perform
21-15-9
Sq clean@50-60% of above
Ring dips

30-33 mins ME 600m run

36-40 mins tabata core or mobility

AMRAP 15:
4 TGU 24/16
8 Deadlift 90/60
12 Box Jump 60/50

SP: 3/3/3+
(80/85/90%)

4 rounds:
200m run (fast), 100m run (steady)
200m run (fast), 100m run (steady)
200m run (fast), 100m run (steady)
Rest 4 mins

AMRAP 7:
3 Deadlifts (100/70kg)
3 Box Jumps w. step down (61/51cm)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..

Eilinen harjoitus/lepo

7 Rounds for Load
- push press (PR 110#)
- push jerk
- split jerk

For time:

1 round of:

100 double unders

50 Air Squats

25 Push Press (40/30kg)

Then 2 rounds of:

60 Double Unders

30 Air Squats

15 Push Press (40/30kg)

Then 3 rounds of:

40 Double Unders

20 Air Squats

10 Push Press (40/30kg)

21-15-9

Thursetrs
Pull Ups