Find your 1RM TM in 20min!
5s pause

AHAFA

4x8 Benchpress

Push press 4 x 10

• rest 2min between sets

Alternate.
1. 15 Wall balls
2. 12/10 cal bike
3. 40 double unders 80 singles
4. 12/10 cal Row
5. Rest

Conditioning emom. Find the the right numbers and keep a tight set up with your team. Rest together.

Set the J-cup so the bar is at the knee.
2x5 cluster reps 95% 40 secs rest.

So take the bar off and place back on the j-cups

If some of you are going super heavy then you can use blocks.

EMOM x 10

2 hang squat clean

5 rounds for time
4-10 BMU / C2B / Pull up
10 burpees
14 V ups / tuck ups

*Choose pulling movement and the reps so you can go unbroken
*Rest 1min between rounds
*TC15min

AMRAP 12 / YGIG

10 KBS 32/24kg
10 Box step over (w/ 2x DB´s 22,5/15kg)
10 Burpee

Build up to TM

Cluster - Push Press - Push Jerk - Split Jerk

2min rest between sets