5 x 1

@ max 80% of 1RTM

4x 15-25 GHD Sit-Up

Rest as needed, scale if needed.

For time:

300 DU
50 Goblet Squat 24/16kg
30 Ring Row

TC 10min

EMOM x 10

4x 2 hang power clean + 1 jerk
6x 1 hang power clean + 1 jerk

A1)
Deadlift 5,4,3,3
3 sec Isom.stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5,5,4,4
2-2-X-1

Rest 1:30

go heavier than last week*

5 - 5 - 5 - 5

TM (1 rep reserve every set)

EMOM 12
1) 15/12 Cal Row (Damp 10.)
2) 12 V-Up
3) 12 Alt Gorilla Row (KB)

Floor press 10x3. Use narrow grip

2 Rounds / Every 2min:

1. 6 Front squat @ 70%
2. 4 Front squat @ 75%
3. 2 Front squat @ 80%

With a continuously running clock complete 5 thrusters every minute.

• From 0:00-5:00 use 75 lb.
• From 5:00-10:00 use 95 lb.
• From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.