Käsilläseisonnassa vuorottaisen käden irrotus, 3x20-30

21-15-9
Back Squat 75/55
42-30-18
Stick abmat sit ups or sit ups

Rest 5 min

15-10-5
Power Clean 75/55
30-15-10
Bar over burpee

Wod
“Jackie”
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Teams of 2:
60/50 cal Row
90 Pull ups
60/50 cal Row

• @20:00 -

120 Box step
90 DB/KB Deadlift
60 DB/KB hang clean

8min EMOM
1 Power clean
1 Front squat
1 Split jerk
Heavy but comfortable weights.

AMRAP 15:
30 Double Unders
10 Power Cleans 70/45kg
30 Double Unders
10 Lateral Barbell Burpees

Light Option
EMOM 15

1. 15-30 Double Unders/ Singles
2. 5 Power Cleans
3. 5 Lateral Barbell Burpees/ Burpees

Skill
HSPU and Kipping Pull Up training for 10-15 mins

Goal is to get ready for todays workout and make sure what to do in emom 16.

Wod
5 Rounds
30s work/ 30s rest
Stick sit up
Flutter kicks

Wod
10 min amrap
7 Hang power clean 52,5/35
3 BMU

1RM push jerk