1) strict pull ups 2x12, 1 x ME
2) Weighted negatives 3x1x90%

20-15-10-5
wall ball 9kg/6kg
row cal
box jumps 60cm/50cm

9-15-21
Power Clean and Jerks 45/30kg
Box jump over 60/50cm

-Rest 1:1 between sets-

6-9-12

Power Clean and Jerks 75/55kg
Burpee box jump overs 60/50cm

AMRAP 30:00
10 Burpees
15 Box Jump Step-downs @ 60/50cm
20 Cal Row
25 Air Squats

Goal: measure your round times throughout the workout and keep them +/- :05 all the way!! 5+rounds

20 box overs 60cm/50cm
20 Cal Air bike
20 Pull ups
20 Thrusters 42,5kg/30kg
20 Burpees

Close Grip Floor Press in Glute Bridge
- Build to a heavy weight in 4 sets then perform 3 sets of 3 with that weight.
- Same grip as last week

12 min EMOM

3 cleans + 3 jerks 75kg/50kg

Wod
Teams of three
3000m/2500m Row
DB/KB farmers carry hold
Rest

10 to 1
Deadlift 102/70kg
Box jumps 50/40cm
For time
Time gap 10min

5 jerks 70kg/50kg

10 box jumps 60cm/50cm

4 jerks 80kg/55kg

10 box jumps

3 jerks 90kg/60kg

10 box jumps

2 jerks 100kg/65kg

10 box jumps