JERK
Maasta tai telineestä.

4 x 2 (70-85%)

20 min AMRAP:
30 double-unders
15 pull-ups
15 push-ups
250 m row

5 Rounds of:
:30sec ME Front Squats @70%
:30sec Rest
:30sec ME HS Shoulder Taps
:30sec Rest
:30sec ME Situps
:30sec Rest

Teams of 3:

300m partner carry
1500m Row
60 KBS (32/24)
120 T2B
120 Push up
120 SDHP (32/24)
60 Box over Burpee
1500m Row
300m partner carry

10 min EMOM

Clean x 3 (50%)

find heavy hang squat snatch in 20min

For Time:
80/60 kg deadlifts, 30 reps

Row 30 calories

40/30 kg overhead squats, 30 reps

"BEEPING SQUAT & PRESS"
Every 6 seconds perform a back squat at 130kg/90kg until failure.
2 min break
Every 6 seconds perform a push press at 70kg/50kg until failure.

(or. use 60-70% of 1RM)

Partner WOD

30min AMRAP (I go, You Go):
1 Power Clean (42,5/30kg),
2 Thruster,
4 Front Rack Lunge (2+2),
6 Sit-Up

4 x 8 80%