You go I go WU:
1min row/ski
1min wallball
1min burbee

In 15 minutes find heavy (~90-95%) 3 reps
Front Squat and Back Squat

10min EMOM:
5 DL with own bodywight (or 50% of 1 max)

"Slap Happy"
Part #1 In a 5:00 Window...
100 Double-Under
Buy-In Time remaining,
AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy"
Part #2 In a 5:00 Window...
100 Double-Under
Buy-In Time remaining,
AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy"
Part #3 In a 5:00 Window...
100 Double-Under
Buy-In Time remaining,
AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

4x4 Front Squat
Tempo 3200

3 sets
abs of your choise

3 rounds
10 db snatches 22,5kg/15kg
10 ring dips
10+10 side crunches

A) EMOM 10
Alt.
1) 10-20 Cal. on a machine
2) 10-15 Burpees

Rest 3min

B) EMOM 10
Alt.
1) 15-25 Wall Balls
2) 30-50 Double Unders

C) EMOM 10
Alt.
1) 10-16 DB Snatches 22,5/15kg
2) 5-8 Strict Toes-to-bar

Alternating OTM x 10 (5 Rounds):
Odd - 5 Strict Weighted Pull-Ups
Even - 5 Front Squats

4-3-2-3-4
rest 3-4min

5 sets of:
Good Morning x 8,6,6,6,4 @20X0
Rest 2 min
Back Rack Alternating Lunges 8,6,6,6,4 @20X0 per jalka
Rest 2 min
merkkaa Back Rack Lunges

Leuanveto proggis week 1

Strict chin-up

5-4-3-2-2

Tavoitteena saada 3 viikon jälkeen 5RM tiukkoja leukoja mahdollisimman vähällä avustuksella tai lisätä kuormaa 5RM lisäpainoleukoihin, mikäli nyt onnistuu jo 5 tiukkaa leukaa. Skaalaa omaan voimatasoon sopivaksi. Vastuskumppareissa pyri valitsemaan koko ajan kevyempää avustusta.

For Time;
21-15-9
Thrusters 30/20Kg
Jump Pull up (25cm head to bar)