Clean and jerk 1RM

3 rounds

15 wall balls 9kg/6kg

15 box jumps 60cm/50cm

1 min rest

3 rounds

12 lfloor presses 50kg/35kg

12 T2B

A.
Easy Run ~2-3min.
6-8 Burpees
Moderate Run ~1-2min.
4-6 Burpees
Hard Run ~30-45s.
2-4 Burpees

• stretch ~5min.

B.
15 rounds for time:
Burpees: 15-14-13-.....-3-2-1
200m Run

C.
Cool down walk ~5min...
+ stretch

BODYWEIGHT TRIPLET

For Time:

21-15-9

Sit-ups

Push-ups

Air Squats

*Quick, efficient, and full body. Treat this workout like a sprint.

Annie

50-40-30-20-10

for Time:
Double-Unders (x-hyppy)
Sit-ups

Wod
21-15-9
Box jump
Stoh 45/30kg
5 tc

AMRAP 5:
50/35 Calorie Row/ Assault Bike
Max Power Snatches 40/30kg

Rest 5 Minutes

AMRAP 5:
50/35 Row/ Calorie Assault Bike
Max Power Clean and Jerks 40/30kg

Rest 5 Minutes

AMRAP 5:
50/35 Row/ Calorie Assault Bike
Max Thrusters 40/30kg

Back squat
1x 20
3x 10

EMOM12
12 heavy lunges
12 barbell hip thrust
12 v-ups

3 rounds:
30-50 DU
5+5 DB Snatch
5+5 DB Windmill video

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Gymnastics Shoulder Flow video