Front Squat Clusters ( 18 mins)
Build to a heavy 2.2.2 (15s).

-Rest 2 mins btw sets

“Jumping Diane”

21-15-9
Deadlift @100/70kg
HSPU Kipping

*after each set of ( DL -HSPU) do 30 Double Unders!

Timecap : 12mins

5K Run
TC 30min

Then

EMOM 10
Odd: 12/10cal Row
Even: 10 HR Push-ups

Then

5 RDS:
15m Walking lunges w/ 20/15kg DB's
15 Burpee box jump overs 60/50cm
TC 15min

5x3 (75%)

4x8 Strict press @65%

1A) strict HSPU 3x3
1B) behind the neck pull ups 3x3

Lämmittely:

10 minuuttia

Askelkyykky kävely 20m
20 istumaan nousu
5 riipusta voimatempaus
5 valakyykky

Takakyykky, Tempo 30X1

5x3@60-70%

Työntö, toistot suoraan tiputuksesta

5x3@50-65%

Tempaus, lattiasta taskuille rauhallisesti

8 x 1@65-75%

2 kierrosta
Juoksu 1 maili
Soutu 2 Km

24min AMRAP
Row calories,
EMOM 3 burpees.
Workout starts with burpees, both athletes perform the burpees and rowing starts when both are done with the burpees.

5 rounds
men 50kg/ women 35kg
5 shoulder press
5 front squats
5 back squats
5 snatches/ cleans