5 x 3 Weighted overhand pull up

Bulgarian Split Squat 5x4/leg

Kneeling DB OH Press 5x8

Mobility 30-45sec

4min rounds
25mins

FOR TIME:
50 cal Row
Rope climb x 3
Box Jump x 20 (50/60CM)
Russian Swing x 30 (32/24KG)

Every minute on the minute

On the odds:
Single Arm KB Bent Over Row 3/side (2 sec up, 2 sec down)
and
4 burpees

On the evens:
Single Arm swing 10/arm (turn into high pull to make it more challenging)

*use the same weight KB for both exercises
*add burpees to increase difficulty

8 rounds of each
16min circuit

22min

Back Squat

5 x 3 (80%)

Strength

1RM Squat

Five Rounds for Time:

• 8 x Chest to bar pull- ups
• 10 x Thrusters (50/35kg)

12 min AMRAP:
- 10 x snatch (40/30kg)
- 10 x TTB
- 10 x Shoulder to overhead (40/30kg)
- 10 x KTE

JERK
Maasta tai telineestä.

4 x 2 (60%)

Lisäpainoleuka

3 x 6 (75-85%)