10 min to find 3 RTM in Hi-jump

then

EMOM 6
3 High box jumps

For Load:
3 - 3 - 3 - 3 - 3
Front Squat
- Lift every 4:00-5:00

Shoulder Press 5 RM

Build in 20 minutes maximum weight of 5 rep. Shoulder Press

3 x max hang test / rest 1min (pull-up grip, NO re-gripping)
2min rest
4 rounds for Q:
8 V-Up
12 Sit-up
1min Plank Hold

4 rounds

• 5+5 barbell reverse lunges, tempo 3101
• rest 2min
• 5 pull up
• rest 2min

more weight than last week
same weight in all sets
no belt

1600m run
2000m row
1600m run

time cap 30min

Back squat (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)

Post AMRAP reps in comments

4 kierrosta aikaa vastaan:

400m Run
20 Air squats

Tavoitteena kierrosajat samana ja vauhti kovana. Lopussa pitäisi pystyä kiristämään.

7 AMRAP
8 squat snatches 40/30
10 T2B

Aikaa vastaan kevyesti:

15 power snatches 20/15
20 burpees over bar
15 muscle clean & press
30 air squats
15 push jerks 20/15
30 push-ups
15 bent over rows 20/15
100 SU´s
15 thrusters 20/15
30 box step ups
15 floor presses 20/15
30 ring rows