Back squat

8x1@85%
2x1@90%
2x1@95%
2x1@ heavy single

In teams of 2
AMRAP 10

10 Wall Balls 6/8 kg
10 Ball SLAMS

Split jerk
1)
20-25 minutes for a solid double
2)
EMOM 10
2 Front squats + 2 split jerks (2 second pause in the catch)
Use ~50 to 60% of part 1

Bike/Ski 20-30min

Easy pace RPE 2-3

Or other aerobic exercise

"Cindy with thrusters"
20 minutes
5 pull ups
10 push ups
15 air squat
Thruster 70/60/50/45/40
1-2-3-4-5-6........

In teams of 2 for 8 rounds:
32 cal bike
16 One arm DB split jerks 50/35 lb
4 rope climbs

Share the work. One works, one rests.

3 rounds
6 HSPUs
10 pistol squats alternating
3 ring MUs
6 stand ups

6 kertaa:

Clean x 2 60 - 75%

Rest 2 min between sets

Every minute, on the minute, for 4 minutes:

Bench Press x 2 (60-75%)

Nosto nopeasti !!

lepopäivämn jumpat. mitä teit?