Jerk Complex:
Push Jerk + Push Jerk + Split Jerk
7x1x80-90%
Lift every 3 min

RestDay!

9:00 "Karen" + Accessory
10:00 Mobility
11:00 Push Press + "FGB"
16:00 "Karen" + Accessory
17:00 Push Press + "FGB"

In teams of 2 as many rounds as possible in 40 minutes:

2000 m row
100 Air Squats
80 Sit-Ups
60 Kettlebell Swings (24/16 kg)

Share the work. One works, one rests

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings 24/16kg
15 Thrusters 40/30kg

"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

Kilos:
Kettlebell: 22.5/15
Barbell: 34/25

5 x Hang DB Clean & Jerk R
5 x Hang DB Clean & Jerk L
8 x T2B
30 x DU

DB 22.5/15

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

In teams of 2:

0:00 - 10:00
20 Box Jumps @61/51cm
20 DB Renegade Rows @50/35lbs
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @50/35lbs
20 Walking DB Lunges (Single Arm @50/35lbs)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

• Each section complete as many rounds as possible.
• Split with partner as you wish.

2min
9 raaka rinnalleveto 50/40kg
9 etukyykky
9 raaka työntö
Jäljelle jäävä aika max toistot palomiespunnerrus/rinta tankoon/leuanveto

Lepo 1min

2min
7 raaka rinnalleveto 60/45kg
7 etukyykky
7 raaka työntö
Jäljelle jäävä aika max toistot palomiespunnerrus/rinta tankoon/leuanveto

Lepo 1min
2min
5 raaka rinnalleveto 70/50kg
5 etukyykky
5 raaka työntö
Jäljelle jäävä aika max toistot palomiespunnerrus/rinta tankoon/leuanveto

Lepo 1min
2min
3 raaka rinnalleveto 80/55kg
3 etukyykky
3 raaka työntö
Jäljelle jäävä aika max toistot palomiespunnerrus/rinta tankoon/leuanveto

Every three min for 4 rounds

3 ring dips
3 strict chest to bar pull ups
15 wall ball shots (20/14 lbs)
Rest for the time remaining before the next round.

You can add weight to dips and pull ups if you can!