Split Jerk: 10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps per set.

4 Push Jerks + 3 Push Press + 2 Shoulder Press

• Build to a Heavy set of 4+3+2 of this complex in 6-8 sets. Rest 2:00.
• Option: 6 x 4 Shoulder Press.

AMRAP 12:00
5 Deadlifts @100/70kg
10 Wall Balls @20/14lbs
15 Toes to Bar

For Time
30/24 Calorie Bike/Row/Ski
12/leg Front Rack Reverse Lunges @ 60/42.5kg
30 Lateral Burpees
8/leg Front Rack Reverse Lunges

• 9:00 Cap

3 kierrosta

6+6 maljasivukyykky
6+6 tuettu yhden jalan romanialainen maastaveto
1min lepo

Build up to Heavy Single Snatch Balance

3 kierrosta

6+6 jousiampujan soutu
6+6 tuettu yhden jalan romanialainen maastaveto
1min lepo

2 sets of (5min rest btw sets)
4x 3min ON/2min OFF

A. In a 3min window
40/32 Cal Row/Bike
+
AMRAP of
10 KB Swings
10 Goblet Squats

B. AMRAP 3
6x7,5m Shuttle Runs
10 Plate Ground to Overhead
6x7,5m Shuttle Runs
10/10 Russian Twists

C. In a 3min window
30 Wall Balls
+
AMRAP of
4 Single Arm Devils Press
8 Box Jump Overs

D. EMOM 3
-Max reps Knee-hugs
-Max reps Pushups
-Max Cals SkiErg

AMRAP 7
3 Wall Walks
6 Thrusters 42,5/30kg
9 Bar Facing Burpees

Rest 3min

AMRAP 7
7 Pullups
14 Wall Balls
28 Double Unders

5x 1 Push Jerk + 2 Jerk Grip Overhead Squats

• Build up to max weight