For time:
30 Squat Cleans @ 85/55kg

• Cap 10:00
• Rx+: 100/65kg
• Option Alternate Workout: AMRAP 7: 8 Cleans or Thrusters @ light weight 8 Burpees

12min ammap=as meny meters as possible

4 x 8 AHAFA

2min rest

EMOM 16
HSPU
T2B
Ring row
Rest

1-4min x 12
4-8min x 10
8-12min x 8
12-16min x 6

12 x 400m

@ -5sec of avg min/500m split in 5K TEST

YGIG

EMOM 16

1) 10 Pull-ups
2) 12 Pistol squats
3) 3 Wall walks
4) Rest

E2MOM Split jerk
4 x 3
4 x 2

5 x E2MOM

10 shoulder to over head 60/40 kg
20 kb swing 32/24 kg

5 x 5 narrow grip bench press

• use same weight as in 4 x 4
• rest 3 min btw sets

Back Squat

1 x 4 x 70%
1 x 3 x 75%
1 x 2 x 80%
4 x 2 x AHAP ( 2 RM )

SO 3:00