For time:

30 x Double KB Walking Lunge
30 x Double KB Deadlift
30 x Renegade Row (no push-up)
1.2km Run

Record weights and other details.

For time:
- 50 Box jumps (24"/20").
- 50 Jumping Pull-ups.
- 50 Kettlebell Swings (16/12 kgs).
- 50 Walking Lunges.
- 50 Knees to elbows.
- 50 Push Presses (20/15 kgs).
- 50 Back Extensions.
- 50 Wall Balls (9/6 kgs).
- 50 Burpees.
- 50 DU.

27-21-15-9 reps for time of:
Row (calories)
Thrusters 45/30kg

or.

27-21-15-9 reps for time of:
Bar Facing Burpees
Thrusters 45/30kg

4 rounds
10 push ups
10 pull ups
10 kb swings 24kg/16kg

EMOM 5
CLEAN AND JERK x 3 (60 % MAX)

EMOM 5
POWER CLEAN x 3 (60 % MAX)

Complexes: Perform all exercises using the same weight and without putting the weight down. After all exercises are completed, rest 1 minute. Pick a weight based on your weakest movement.

Lower Body Complex
12 min
1. Romanian Deadlift 8
2. Reverse Lunge 8/side
3. Squat 8
4. Sled Push 2 - 90 lbs on sled

Upper Body Complex
12 min
1. Row 12
2. Curl 6
3. OH Press 6
4. Farmers Walk 100 yds

(Record Weights Used)

Open Gym/Rest
Missed workouts, Mobility, Goats

Tänään haetaan työnnön tekninen maksimi.

A.
Five sets of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

Rest 2 minutes

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Push Press (65/45 lbs) 30/20 kg
20 Burpees

Back Squat bodyweight

Front Squat 75% bodyweight

Overhead Squat 30% bodyweight

joka minuutti lisätään yksi
toisto ja lähdetään yhdestä
toistosta

lajien välissä 5min tauko
jonka aikana painot vaihdetaa
sopiviksi
tavoiteaika: 40min