For Time:
45 Toes to Bar
45 Kettlebell Jerks 22,5/15kg
45 Deadlifts 102,5/70kg
45 Handstand Push-ups

KILOS: 102.5/70

Rest & Recover

Deadlift 4x3 @85%+

4x2 Jumping Back Squat @ 25% of max Back Squat

3x 6 V1

AMRAP 13

20 Sit-Ups
30 Jumpping Pull-Ups
40 Double Unders
30 Sec. HS Hold ( wall )

3 x e3m:
5 BB push press @ RIR 4-5
6+6 1-leg KB deadlift @ easy-moderate weight

EMOM27:
a) 3 x 3-2-1 Clean & jerk (build to moderate-heavyish)
b) 12/9 cal machine
c) rest

Treenin flow: 1. kierroksella 3 c&j, toisella 2 c&j ja kolmannella 1 c&j. Toistetaan kolme kertaa, yhteensä 9 kierrosta.

Kirjaa treenin tulokseksi C&J-painot.

6 sets
Pick an one option for the day;
- Row/Bike/Ski :30 Hard, Rest 1:30
- Sled Push 30m; rest 1:30
- Stairs @ hard; rest 1:30

All 6 sets with the same option!

For time:
20-15-10-5
Devils Press
40-30-20-10
Hand Release Push-ups
80-60-40-20
Double Unders

*Time cap = 18:00