30 min EMOM

• 1. min. 30 sec assaultbike, 50 % of max watts, 30 sec rest
• 2. min. 11-13 toes to bar, aim to kipping, add 1 rep to the previous week's workout
• 3. min 30 sec rower/skierg, 50 % of max watts, 30 sec rest
• 4. min 12-20 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
• 5. min rest

Clean 3x2x90%

On the minute / 3 rounds
0-1: 15-20 abmat sit ups
1-2: 20 steps walking lunges (add load if needed)
2-3: 10-15 T2B
3-6: 400m run

3-4 Rounds for quality
10 db Push Press 2x22.5 /15kg
10/10 bent over db or Kb Row AHAP.

Front squat jerk
10 x 2r @ 75% from Jerk 1RM
Go every 75s.

Metcon:
Not for time
15-12-9-6-3
Strict press 40/30
Hang power clean 50/35

Target for unbroken sets, adjust weight as needed.

Clean + hang clean 5 x (3+3) x 65%

With partner:
50 Box jump
50 HSPU
50 T2B

3x10 @72-75%

Front squat jerk
10 x 3r @ 70% from Jerk 1RM
Go every 75s.