5 rounds for time:
20/16cal Row
30m Walking Lunges
20/16cal Ski or 18/14cal AB
20 WB 9/6kg
30 DU

TC 30min

5-4-3-2-1
5@6/10rpe
4@7/10 rpe
3@8/10 rpe
2@8.5/10 rpe
1@9/10 rpe
*New Set every 90 sec

EMOM x 9 MINUTES
MIN 1 - :40 Slow Tempo Ring Rows (Feet Elevated, normal, legs bent)
MIN 2 - :40 Hollow Rocks (tuck if needed)
MIN 3 - :40 Jump Rope Practice (Doubles, singles, crossovers)

IN TEAMS OF 2...
20:00 Window
200 Double Unders (400 singles)
Then AMRAP in Remaining Time of:
10 Wall Balls
10 Burpees
5-10 Kipping/Jumping Pull-Ups
Doubles: Split as needed.
AMRAP: Partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
3 High box jumps
20 Jack knives

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SNATCH


3 x 3 @ 76%
3 x 2 @ 80%
3 x 1 @ 84%
Lift every minute on the minute

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CLEAN & JERK

Every minute on the minute for 4:00 minutes:
2 Cleans @ 80-82%

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 82-84%

Split jerk
5 sets of 5 @ 65-70%.

STRENGTH

Shoulder press,
4 Rep max in 3-4 sets.
Then 4 x 4 @ 90% of the heaviest set of 4.

Back squats,
Sets of 3, climb up to 85%

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(OPTIONAL) BONUS

3-4 Rounds of:
10 Strict pull-ups
10 Seated barbell shoulder press
30 Cyclist ab crunches
20 Glute bridges
10+10 Banded bird dogs

WARM-UP

3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps

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SNATCH


Power snatch + Snatch


15 x (1+1) @ 65-70%.
Lift every :45s

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CLEAN AND JERK


Power clean & Power jerk


10 Sets of 2 x (1+1) @ 70%.
Lift every 1:30s

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FRONT SQUAT

Sets of 3, climbing weight up to 85%

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(OPTIONAL) BONUS



3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats

Not for time

Maastaveto 5x10x40-50%
-päinvastainen tekniikka

Sotilaspenkki käsipainoilla 2x20-30

Selkäpenkki 5x12-20

SitUps suorinjaloin 5x8-15

KickBack käsipainolla 4x15 / käsi

3 rounds to establish a 1RM i the following complex:

Take a few light weight / Warm up rounds before going heavy. The 3 1RM attempt rounds should all be heavy

• 1 Strict press
• 2 Push presses
• 3 Push jerks

EMOM x 8 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :45 Hollow Hold or Tuck Hold
DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
RPE 6

15-20s on / 10-15s off x8:
a) deadbug
b) heel touch

2-4rounds:

3-10 strict pull up
10 push up