4 rounds in groups of 3

3 wall walks
6 high box jumps 75/60cm
18 V-ups

Clean & Jerk from blocks
9 x 2+1(2 cleans and 1 jerk) @ 65-80%
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

E4MOM x5:
5-10 jumping BMU (low / high bar) / 2-5 BMU (Advanced: AMRAP UB BMU)
10 heavy KBS (32/24)
5+5m walking lunge (32/24, weight anywhere)

Lungeissa sama kuula kuin swingeissä.
RPE 7-8, tavoitetyöaika <2min / intervalli. BMUt 1-2 sarjassa, muut UB.

WU: AMRAP8:
45s erg
8+8 1-leg KB dl
10 scorpion stretch alt.
5 low box jump

AMRAP 10

6 Dual DB Push Press
10 Dual DB Squat
10 Burpee Over DB ( you may step over )

DB´S 22,5/15kg

5 Sets x Every 4:00

7 Reps Bench Press @ BW

5 Reps Pendlay Row @ AHAP

In Teams of 3

A. AMRAP 15
6 Burpees
12 Situps
🔽
Calories
🔽
Rest

Rest 3min

B. AMRAP 15
60 KB Swings
60 Single Arm Devils Press
60 Box Jump overs
60 DB Hang Clean & Jerk

Rest 3min

C. AMRAP 15
120 Biceps Curls
120 Front Squats
120 Thrusters
120 Push Press

With a Barbell

00:00-20:00
EMOM20
Teema: Hybrid Rockstars
1)15-20x Synchro WB
2)40m Heavy Farmers Carry
3)80m Shuttle Run
4)8-12x Burpee Over The Gap/Broad Jump
5)rest

20:00-23:00
-3min rest-

23:00-40:00
Teema: Heavy Duty
In 17min
Find daily max Clean + Jerk

40:00-44:00
-4min rest-

44:00-52:00
AMRAP8
Teema: What day is it?
YGIG
6xT2B
12xBox Step Over w/Plate 15/20kg
25xDU/36xSU

52:00-55:00
-3min rest-

55:00 ->
Teema: Who’s gonna carry the boats?!
FOR TIME:
108cal Row
While other rows, other holds plate (plate pinch hold) 15/20kg

E2M x 4

1 power clean + 1 hang squat clean + 1 split jerk @75-80%

Toistot pitää pysyä teknisinä ja terävinä. Ideana tehdä kaikki sarjat suurinpiirtein samalla painolla.

For time:

21-15-9
push jerk @60/40kg
pull up
* 50 DU after each set