Workout "JACK"

20 min AMRAP

10 Push Press 52,5/37,5 kg (38,5kg)
10 KB Swings 24/16 kg
10 Box Jumps, 60/50 cm

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Scaling down PP: 75-80% of 1RM

3 rounds of:

5-8 Muscle-Ups
15 Box Jumps
20-40 Double-Unders
- Rest Walk 90''

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• Scale MU to negative MU --> Kipping CTB + dip --> Kipping Pullup + dip --> Jumping Chest To Bar + Dip

3 rounds of:

6.6 or 7.7 or 8.8 Pullups (kipping --> jumping CTB or Kipping Ring Row)
10 Wall Balls
10 Pushups
- Rest walk 90''

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• 6.6 = do 6 unbroken, rest 10'' and do 6 more

AMRAP 15 min

9 floor wipers 60/42,5 kg
9 bar over burpees
9 Deadlift 60/42,5 kg

AMRAP 3 min

Kipping pull-ups, start with max set

100 m Farmer's Walk 32/24 kg
15 Burpees
7 HSPU
15 Ring Dips
35 Goblet Squats (20/15 kg bumper)
15 Ring Dips
7 HSPU
15 Burpees
100 m Farmer's Walk 32/24 kg

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HSPU scaling: abmat -> 1 x 10kg bumper under abmat -> wall walks.
100m = from the box door to the outside door and back x2

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+
MOB
calf smash
lats + teres m. smash with foam roller
couch stretch
banded down dog

4-5 rounds, FT

7 RKBS, 32/24 kg
7 Burpee Box Jumps
10 Wall Balls

Rest 120''

6 sets of:
1 Snatch Deadlift + 1 Snatch Pull
Sets 1-2: 100% 1RM Snatch
Sets 3-4: 105%
Sets 5-6: 110%
- TnG
- Rest 2min btw sets

Seated Triceps Press Single DB x 8
Ring Row 5 sec. pause on top x 5
Box Lowers 6 + 6

Rest 60 second btw movements

Three sets of 3-position clean