Raakatempaus+TempausPushPress+Ohs
3+3+1 60%
3+3+1 65%
2 x 3+3+1 70%

Metcon:
Tabata: Air squats & Push ups
- then -
21 – 15 – 9
Box jumps
Pull ups

5 reps at 65% of 1RM
5 reps at 75%
5 reps at 80%

Metcon:
10 rounds for time
10 wall balls
15 abmat situps

Take turns, change when needed;
100 x Knees to elbows
100 x Box Jump
100 x Hand Release Push-up
100 x Sit-up
100m partner carry between rounds!

20 x Sit-ups (Abmat)
10 x Walking Lunge (20/15kg)

EMOM 8
CLEAN AND JERK x 2
(70 % MAX)

5 rounds for QUALITY

2 squat clean
1 push press
1 push jerk
1 split jerk
5 box jump 24/20"

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21-15-9
Burpee/C2B/Goblet Squat (heavy kettlebell)