Find your 2RM for push jerk.

3 rounds:

• 800 m run
• 50 back extensions
• 50 sit-ups

8 x E2MOM

odd: 6 bench press
even: 2 rope climb

20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Goal & Intensity:
-Build base endurance and bodyweight strength at a steady pace. Each round is quick, so aim to keep moving the entire 20 minutes.
-High rep volume challenges cardiovascular capacity plus upper‑ and lower‑body muscular endurance. Movement speed is moderate with minimal rest.
-Break push‑ups into small sets from the start to maintain a consistent rhythm.
RPE: 7–8
Training Area & Benefit: Metcon endurance and body control; continuous work trains pacing for longer WODs and boosts recovery capacity for heavy lift days.

AHAP, but sets as close to each other as possbible. Do NOT "build up" to a 6RM/last set!

Every minute on the minute for 10min

• Even: 10 Goblet squat
• Odd: 12 One leg deadlift with KB (6+6)

6 x 4 Push jerk

• leave one rep in the tank
• rest 3 minutes between sets

Incline Bench Press

4 x 10, Max Weight

Rest 2:00

Routa gone bad:

3 min burpees
2 min rest
3 min wall balls
2 min rest
3 min sumo deadlift high pulls 30/20
2 min rest
3 min alt. DB snatches 22,5/15
2 min rest
3 min DU's

Tulos on yhteenlasketut toistot.

5 AMRAP:

10 OHS 40/30
10 T2B
10 bar over burpees.

Rest 2 min.

5 min to find 3RM thruster.