21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Barbell 42,5/30kg

Target 15 min.
Time Cap 20 min.

Next Deload.

10x
Clean + Hang Clean + Jerk
- Go every 75-90sec, start from 70% and add....

"Tate Myre"
4 Rounds:
16 Box Jumps @60/50cm
11 Power Cleans @84/57kg
30 Russian Swing @ 24/16kg
21 Burpees
Timecap: 30 mins
Rx+: High Box, 100/70kg, 32/24kg

Tate Myre was a 16 year old Class of 2023 football player at Oxford High School and one of four students who were shot and killed on Nov. 30 in Michigan

Extra:
L-sit Hold Accumulate 90s

3RM

(5×3)

A) Pull-Up
Build to a 1RM in 5 sets. Rest 90s
+
Back off sets: 3 x 3 with lighter weight
Options: Weighted Pull-up, Pull-Up, Partner Assisted, Self Assisted, Ring Rows

B) Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

Option: Knee push-ups with hands on DBs for scaling.

EMOM 16

1 minute : 10/8 Cal Echo Bike Or 13/10 Cal Bike Erg
2 minute : 0:30 HS Hold Against Wall
3 minute : 10 TnG Power Snatch. Use same weight across
4 minute : Rest

10 Rounds For Time:
200 Meter Bike Row
30 Double Unders
10 Burpees

Time Cap: 30 Minutes

*Score = Time it takes to complete the workout.

6 Bar MU
12 Deadlift 80/60kg
24 Wall balls

7x2

-Nousulla V1-2 kuormaan

Squat Snatch Singles

5 x 1 x 85% - >

Send Off 3:00