14min otm:

• odd: 16 double kb front rack walking lunge
• even: 1-2 rope climb

5 x Pwr Clean & Jerk
@50% of 1RM Pwr Clean
TNG

3 x max effort L-sit hold

Rest 2min between sets

Use paralettes, kbs or boxes

In pairs for 40min:

Person A-
Rows

While
Person B-
6 Clean pull
8 Tall Clean
6 Split Jerk
8 Wall ball
Use light weight. Focus on timing and technique.

3 x 10 Speed deadlift

Use a band under the feet + over the bar to give extra resistance

Go for speed

Max 50% of 1RM

1. 10 x Barbell Sit-Up
2. 12 x Russian Rotations with plate
3. 14 x T2B

4-5 rounds:

• 20m low sled push (go fast!)
• 20 sec rest
• 8+8 kb front rack walkin lunge
• 20 sec rest
• 8 thruster 50/35kg
• rest 2min

Deadlift 6-6-4-4

Every rep from dead stop

EMOM 12

1) 6-10 T2B
2) 10-20 Push-Up
3) 6-12 Pistol Roll Alt.

MAX 40s work

For time:

• 21 thruster 42,5/30kg
• 1 rope climb
• 400m row
• 15 thruster
• 2 rope climb
• 400m row
• 9 thruster
• 3 rope climb
• 400m row