4x6 Back Squat @about 75%

5 x 2 jerk dip + 2 split jerk
- leave 2-3 reps in tank
- rest 2 min btw sets

WU:
EMOM 5
3 hang power clean + 3 thruster
@easy weight

EMOM16
1) 15 tng deadlift
2) 12 hang power clean

3) 9 thruster
4) rest

@50/35kg

RPE 3.5-4

3x3, samalla V2 säädöllä tai lisäpainolla

20min, joka toisella alkavalla minuutilla:

• 1 shoulder press + 3 push press + 5 push jerk

Work up to heavy Double Jerk/Split Jerk

3 rounds:
E4MOM, 40 sec work

1. sled push
2. row
3. assault bike or bike erg
4. rest

• as fast as possible

3x
3min ON/2min OFF

A) AMRAP of:
9 Double DB devilspresses 2x22,5/15kg
6 Pullups
3 Burpee Box Jump Overs

B) 20/15 Calories
20 Heavy KB Swings
+ Max Calories in the remaining time

C) AMRAP of:
3 Handstand Pushups
6 Pistols
9 Wall Balls

Hero ”Dork”

6 rounds for time:

60 Double under
30 Kb swing
15 Burpee

(rx 24/16)

Annie

50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

---

ANNIE FITNESS

FOR TIME
100-80-60-40-20
Single Unders
40-30-20-20-10
Sit-Ups

• Cap 12:00
• RPE: 8
• Compare
• Video https://vimeo.com/929448861?share=copy