CJ: 5x2

20 air squats
200m Farmers walk
20 air squats
200m Farmers walk
20 air squats

AFAP (As Fast As Possible)
5 rounds for time of
20 Front Rack Lunges 60/40kg
20 Ab Mat Sit Ups
20 Banded Hip Extensions

A.

Push Press 5 x 3 reps
Rest as needed

Build to today’s heaviest triple.

B.
Five sets of:
Muscle up x 3-5 reps or Strict pullups x 3-5 (weighted)
Rest as needed

C.
EMOM 15 min
1 min. 15 cal ski
2 min. 10 Push Presses (60kg/30kg)
3 min. 5 Burpee + High box jump

Each 90s: Start from the floor.
Pause at
1) 5 cm above floor
2) Below knee
3) Above knee
Record your max weight

Clean and jerk: 5x2

21-15-9 of:

Push Press 42,5/30kg
Toes-to-bar

10x20 different kind of abs

AFAP (As Fast As Possible)
4 rounds for time of
25 Burpees
400m Run

2 Rounds of
9 Bar Over Burpees
7 Pullups
5 Hang Power Cleans 60/40kg
3 Jerks